Archived Training for 2001 Santa Clarita Marathon - Sept to Nov 2001
The marathon didn't actually happen due to a bad hip injury about eight weeks prior to the race. Things were shaping up to be a good battle between myself and Brian Spangenburg prior to the injury. Brian not only stayed healthy, but pushed his training up to 140 miles per week. Not surprisingly he won easily in 2:28 while I stood and watched, feeling particularly sorry for myself. It would have taken a great race to be near Brian even if I had stayed healthy, but I could have easily finished second.
For the record, I did learn some things from this training (1) I can get in really good shape very quickly with consistent high mileage (2) doubles are great once you get used to them (3) for future marathons, I really need to start doing long runs earlier, and (4) I hate long runs.
Week 1 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 5/21 | Very sore everywhere from race. Another day off. | 0 miles | --- |
| Tues 5/22 | 8 x 400m with 2 min recovery. 71, 70, 70, 69, 69, 67, 67, 65. Still sore from race - mostly calves. | 8 miles | 6:13 |
| Wed 5/23 | Worked around house instead of running. | 0 miles | --- |
| Thurs 5/24 | Easy 6.1 miles in hills in 39:00. Still a little sore. | 6.1 miles | 6:24 |
| Fri 5/25 | Easy 5 miles (approx.) | 5 miles | 6:30 |
| Sat 5/26 | Moderate 8 miles pushing jog stroller. Very warm (80's). | 8 miles | 6:45 |
| Sun 5/27 | Felt terrible (allergies?) - Skipped run. | 0 miles | --- |
| WEEK TOTAL | Off season rest week before starting marathon training. | 27.1 miles | 6:28 |
Week 2 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 5/28 | Easy 5 miles (approx) on hills. | 5 miles | 6:30 |
| Tues 5/29 | Training with Lazlo Tabori. 15x100, 4x250, 2x600, 6x150, 1x400, 6x100. Nothing timed except 400 (64.5). Probably averaged around 5 flat for the rest (some faster, some slower). | 7 miles | 6:02 |
| Wed 5/30 | Easy measured 5 miles on hills. Sore from yesterday. | 5 miles | 6:44 |
| Thurs 5/31 | Easy, hilly 7.2 miles in 46:59. Still sore from Tuesday. | 7.2 miles | 6:32 |
| Fri 6/1 | Easy 6.1 miles on hills in 39:31 | 6.1 miles | 6:29 |
| Sat 6/2 | 6 x 1 mile in 5:27 with short recovery (400m in 1:50). This was surprisingly hard. I have lost A LOT of conditioning in the last couple months. | 12 miles | 6:10 |
| Sun 6/3 | Easy 12 miles on flat ground. Distance approximate based on pace for some measured miles in the middle. Sore. | 12 miles | 6:35 |
| WEEK TOTAL | First week of marathon training. A big struggle. | 54.3 miles | 6:24 |
Week 3 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 6/4 | Easy 5 miles in 33:40 on hills. Tired and sore. | 5 miles | 6:44 |
| Tues 6/5 | 6 x 1300m cross country (2 steep hills) in 4:38, 4:26, 4:23, 4:18, 4:16, and 4:13. Really pushed the uphills and cruised the rest. Felt very strong. | 11 miles | 6:15 |
| Wed 6/6 | Easy 6 miles in 39:24 on hills. Same course than used to be 6.1 miles, I just remeasured it and found it to be short. | 6 miles | 6:34 |
| Thurs 6/7 | Moderate 9.5 miles with 1000 ft elevation change. Loop times 30:29 and 29:56 for a total of 60:25 | 9.5 miles | 6:22 |
| Fri 6/8 | Easy 4 in 26:20. Very late (10:15 pm), sore - especially ankles and achilles. | 4 miles | 6:35 |
| Sat 6/9 | Planned mile repeat workout cut short due to heat (100 degrees at the track!) and just tired and flat. 1 mile in 5:25, 4 x 800m in 2:39. | 10.5 miles | 6:23 |
| Sun 6/10 | Easy 12, mostly flat, late at night. Ankles and achilles sore the first couple miles. Felt great otherwise. | 12 miles | 6:35 |
| WEEK TOTAL | Mileage right on plan but intensity was low. | 58 miles | 6:27 |
Week 4 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 6/11 | 6 miles easy in 39:16. | 6 miles | 6:33 |
| Tues 6/12 | 2 x 400m in 73, 70 then cruise intervals 3, 4, 3, 4, 5 minutes with 1 min standing recovery. 78 sec lap pace and 10 to 20 second surges in last 5 min interval. | 10 miles | 6:01 |
| Wed 6/13 | Easy 6 miles on hills in 39:06 | 6 miles | 6:31 |
| Thurs 6/14 | Moderate to hard 9.5 miles with 1000 ft elevation change. Loop times 29:27, 29:06 for 58:33 (6:10 pace). Felt great. 1/2 mile cooldown at 7:00 pace. | 10 miles | 6:12 |
| Fri 6/15 | Easy 6 miles on hills in 39:23 | 6 miles | 6:34 |
| Sat 6/16 | 4 x 1 mile in 5:20, 1 x 800m in 2:38. Hot weather (high 90's) limited this workout. Long cooldown to make up mileage. | 12 miles | 6:19 |
| Sun 6/17 | Easy 10 miles in 66 minutes. Tired from long day. | 10 miles | 6:36 |
| WEEK TOTAL | Just short of 62 mile goal. Mediocre weekend. | 60 miles | 6:22 |
Week 5 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 6/18 | Very long day - worked until 11:30pm. Skipped run. | 0 miles | --- |
| Tues 6/19 | 6x100, 4x400, 4x300, 4x200, 10x100. Strides in 18 sec, everything else around 4:40 mile pace. Approx 1 min rec. | 10.5 miles | 6:14 |
| Wed 6/20 | Easy 6 miles in 39:15 (at least I'm consistent!). 1/2 mile easy added on. | 6.5 miles | 6:35 |
| Thurs 6/21 | AM - Easy 3 miles in 20 min. PM - Moderate 9.5 miles in 61:38 on major hills (6:29 pace). Felt sick. | 12.5 miles | 6:32 |
| Fri 6/22 | Easy 6 miles in 38:57 with 1/2 mile easy added on. | 6.5 miles | 6:32 |
| Sat 6/23 | 2 x 1600m, 2 x 1200m, 2 x 800m, 2 x 400m, all at 5:20 pace. Very hot conditions (near 100). | 12 miles | 6:16 |
| Sun 6/24 | Daughter sick, spent most of the day in the emergency room. | 0 miles | --- |
| WEEK TOTAL | Bad week with two missed days. | 48 miles | 6:24 |
Week 6 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 6/25 | Easy 6 miles in 39:22. | 6 miles | 6:34 |
| Tues 6/26 | Club track meet. 2:17.1 800m, 4:53.7 mile, 62.0 400m. See race report. | 9.5 miles | 6:22 |
| Wed 6/27 | Easy 6 miles in 39:59 with 1/2 mile added. | 6.5 miles | 6:41 |
| Thurs 6/28 | Horrible 6 miles. Sore left shin, ankles, and just not feeling good. | 6 miles | 6:40 |
| Fri 6/29 | Easy 6 miles in 37:53. Felt great after yesterdays bad day. | 6 miles | 6:19 |
| Sat 6/30 | 6 x 1 mile in 5:24 on rolling road course at night to avoid the heat. 2-2.5 minute recovery. | 12 miles | 6:05 |
| Sun 7/1 | 4pm - 97 degrees, easy 8 miles at 6:40 pace. 9pm - 82 degrees, 6 miles on hills in 38:08 (6:21 pace). | 14 miles | 6:32 |
| WEEK TOTAL | Salvaged an okay week with a good weekend. | 60 miles | 6:26 |
Week 7 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 7/2 | Easy 6 miles on mostly flat course in 39:28. 85 degrees at 9pm. | 6 miles | 6:35 |
| Tues 7/3 | Easy 5 miles on flat course. | 5 miles | 6:30 |
| Wed 7/4 | Independence Day 5K - 3rd overall in 16:08. See race report. | 7 miles | 5:56 |
| Thurs 7/5 | Mod to hard 9.5 miles on typically hilly course. Started easy and then geared up, splits 30:21 (6:23) and 28:18 (5:57) for a total of 58:39 (6:10). 1/2 mile cooldown. | 10 miles | 6:13 |
| Fri 7/6 | Easy 6.5 miles, mostly flat, in 42:30. | 6.5 miles | 6:32 |
| Sat 7/7 | 4 x 1 mile in 5:24, 2 x 800m in 2:40. Hot and windy. | 12.5 miles | 6:20 |
| Sun 7/8 | Easy 14 miles in 1:30:23. Run on Poe/Old Road mile, slightly rolling hills. Got into a nice rhythm with perfect weather at 9pm. | 14 miles | 6:27 |
| WEEK TOTAL | Pretty good week with race and hot, humid weather. | 61 miles | 6:21 |
Week 8 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 7/9 | Horrible 6 mile loop in 41:06 plus 1/2 mile. Got no sleep last night, so very tired and a little sore from yesterday. My slowest run since early January. | 6.5 miles | 6:52 |
| Tues 7/10 | 3 x (4 x 400) with 90 second recovery and slow 400 between sets. Sets averaged 72, 70, 67. Finished with a 5:30 mile. | 11 miles | 6:06 |
| Wed 7/11 | Easy 7 miles. Sore from yesterday. | 7 miles | 6:40 |
| Thurs 7/12 | COC Cross Country Series #2 - 3 miles, 2nd overall in 16:09. See race report. | 10 miles | 6:15 |
| Fri 7/13 | 5th Anniversary Vacation - Didn't run (very sore anyway). | 0 miles | --- |
| Sat 7/14 | Vacation in S.B. - Painful 4 miles, extremely sore quad from Thursday's race. | 4 miles | 6:30 |
| Sun 7/15 | 3 x (1600 in 5:16, 400 jog, 1000 in 3:02, 400 jog). 8 x 100 in both warmup and cooldown. Quads still sore. | 13 miles | 6:11 |
| WEEK TOTAL | Cross country race hurt this week. | 51.5 miles | 6:21 |
Week 9 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 7/16 | Didn't run - don't remember why??? | 0 miles | --- |
| Tues 7/17 | 4 x 300 in 52 with 100m jog (30 sec) recovery, 4 x 400 in 68 with 80 sec passive recovery, 4 x 200 in 32 with 50,40,30 rec. | 11 miles | 6:11 |
| Wed 7/18 | AM - 4 miles at 6:50, PM - 6 miles at 6:30 pushing jog stroller. | 10 miles | 6:40 |
| Thurs 7/19 | AM - 4 miles at 6:55 pace, PM - Sick (flu?) | 4 miles | 6:55 |
| Fri 7/20 | 6 miles in 38:38 plus 10 easy 100m strides. | 7 miles | 6:21 |
| Sat 7/21 | 6 x 1 mile in 5:27. Warm, legs sore. | 13 miles | 6:16 |
| Sun 7/22 | 10 miles in 66:10. Planned 15 but stomach problems cut this short. Legs were dead anyway. | 10 miles | 6:37 |
| WEEK TOTAL | Way off plan, low mileage AND slow. Bad combo. | 55 miles | 6:27 |
Week 10 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 7/23 | Horrible 6 miles in 41:30. Legs dead. | 6 miles | 6:55 |
| Tues 7/24 | AM - 4 miles in 27:21, PM - 4 x 100, 6 x 800 (2:35, 29, 23, 22, 21, 22 - 2:26 ave.), 2 x 200 in 32, 4 x 100 | 14 miles | 6:23 |
| Wed 7/25 | AM - 4 miles in 27:27, PM - 5 mile struggle at 6:45 pace. Sore and tired from yesterday. | 9 miles | 6:48 |
| Thurs 7/26 | AM - 4 miles in 26:30, felt really good for a morning run. PM - 6 mile hilly tempo run in 36:11 (6:02 pace) plus 10 x 100m. | 11 miles | 6:13 |
| Fri 7/27 | Easy 7 miles in 45:48 on mostly flat course. | 7 miles | 6:33 |
| Sat 7/28 | 6 x 1 mile in 5:25 on road course at night to avoid heat. | 13 miles | 6:15 |
| Sun 7/29 | Easy 14 miles in 1:34:00. To Saugus Speedway and back. | 14 miles | 6:42 |
| WEEK TOTAL | Huge mileage (easily an all time high), but low intensity. | 74 miles | 6:30 |
Week 11 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 7/30 | Easy 6 on hills in 38:30 plus 10 x 100m strides. Felt good. | 7 miles | 6:18 |
| Tues 7/31 | AM - 4 miles in 26:33, PM - 4 x 100, 4 x 400 in 72, 4 x 300 in 52, 1 mile in 5:03 with short surges, 4 x 100. | 14 miles | 6:16 |
| Wed 8/1 | AM - 4 miles in 27:18, PM - Easy hilly 6 miles in 38:23, felt great. | 10 miles | 6:34 |
| Thurs 8/2 | AM - 4 miles in 26:30, PM - Moderate 9 miles in 56:00 with a lot of hills. Struggled a lot - legs sore and generally tired. Took a misstep off a curb and hurt back. | 13 miles | 6:21 |
| Fri 8/3 | AM - 4 miles in 26:11, legs good but back sore. PM - Missed run, dinner with parents. | 4 miles | 6:33 |
| Sat 8/4 | 4 x 1 mile in 5:20. Hot (92) and windy, and got kicked of the track by campus police. | 12 miles | 6:21 |
| Sun 8/5 | 15 miles at 6:40 pace in morning to beat the heat. Still got into high 80's by the time I finished. | 15 miles | 6:40 |
| WEEK TOTAL | Good week in spite of missed Friday PM run. | 75 miles | 6:26 |
Week 12 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 8/6 | AM - 4 miles in 26:56, feeling flat. PM - 5 miles on hills in 32:28 plus 1 mile easy. | 10 miles | 6:38 |
| Tues 8/7 | AM - 4 miles in 26:33. PM - 3 x (4 x 400), sets in 75, 72, 69. 200 jog recovery, 600 between sets, 8 x 100 strides. Very hot (95!). | 14 miles | 6:14 |
| Wed 8/8 | AM - 4 miles in 26:16. PM - Hilly 5 miles in 31:29. Felt tired and sick but ran surprisingly fast. | 9 miles | 6:25 |
| Thurs 8/9 | AM - 4 miles in 25:59. PM - Hard 9.5 miles on hills in 58:43 (6:11 pace) with spits of 29:55 and 28:48. Second big hill a struggle (quads). 1/2 mile cooldown. | 14 miles | 6:18 |
| Fri 8/10 | AM - 4 miles in 26:23, Quads sore. PM - 5 miles in 32:41, tired and sore. Pain above left knee. | 9 miles | 6:34 |
| Sat 8/11 | 6 x 1 mile in 5:20 on road course at night to miss the heat. | 12 miles | 6:10 |
| Sun 8/12 | 14 miles at night in 1:30:30 on Poe to Old Road mile. Felt good. Picked up the pace the last 4 miles. | 14 miles | 6:28 |
| WEEK TOTAL | Excellent week. | 82 miles | 6:23 |
Week 13 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 8/13 | AM - 4 miles in 26:44. PM - Crawled through 6 miles in 6:40 pace. Stomach problems and extremely tired. | 10 miles | 6:40 |
| Tues 8/14 | AM - 4 miles in 26:09, felt pretty good. PM - 8x100m strides, 2 sets of 200(34), 300(53), 400(71), 600(1:48), 400, 300, 200, then 8x100m strides again. Felt slow, 94 degrees. | 15 miles | 6:14 |
| Wed 8/15 | AM - 4 miles in 26:25 PM - Hilly 6 miles in 39:18 | 10 miles | 6:34 |
| Thurs 8/16 | AM - 4 miles in 25:48, felt good. PM - 10 miles with middle 8 at marathon goal pace - 47:04 (5:53 pace). | 14 miles | 6:08 |
| Fri 8/17 | AM - 4 miles in 25:57. PM - Schedule conflict, pushed run to Saturday morning. | 4 miles | 6:29 |
| Sat 8/18 | AM - 5 miles at 6:30 pace, hot weather. PM - Got very late, so skipped mile repeats. 10 mile run with strong buildup in the middle. Splits 6:36, 6:15, 5:49, 5:40, 5:25, 5:13, 5:05, 3 at 6:30. Finished at midnight. | 15 miles | 6:09 |
| Sun 8/19 | Got late again, so cut long run. 12 miles in 1:14:28 on standard flat mile. | 12 miles | 6:12 |
| WEEK TOTAL | Missed mile repeats and long run, but still a good week. | 80 miles | 6:18 |
Week 14 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 8/20 | AM - 4 miles in 26:31, felt tired. PM - Hilly 6 in 39:16, tired, ankles sore. | 10 miles | 6:35 |
| Tues 8/21 | AM - 5 miles at 6:30 pace with a hill. PM - 10 x 100, 4 x (400 (200 rec), 300 (100 rec), 200). Fast stuff averaged 69 sec 400 pace. 600m jog between sets. 6 x 100 then cooldown. | 16 miles | 6:12 |
| Wed 8/22 | AM - 4 miles in 26:58, thrashed from last night's workout. PM - Ugly 6 miles on hills at 6:40 pace. Stressed from work - ended up just going through the motions. | 10 miles | 6:42 |
| Thurs 8/23 | AM - 4 miles in 26:00, felt okay compared to yesterday. PM - 1 mile easy, 8 miles at marathon pace (46:40, 5:50 pace), 1 mile easy. Started horrible, head not into it, but sucked it up for a solid workout. | 14 miles | 6:07 |
| Fri 8/24 | AM - 4 miles in 25:54. PM - 6 miles pushing jog stroller around 6:30 pace. | 10 miles | 6:29 |
| Sat 8/25 | 6 x 1 mile in 5:16 on Poe/Old Road mile at night. | 12 miles | 6:00 |
| Sun 8/26 | 16 miles at night on Poe/Old Road mile in 1:43:43. Still 80 degrees at 9pm. Felt pretty good for such a long run. | 16 miles | 6:29 |
| WEEK TOTAL | Record week in spite of rough work schedule. | 88 miles | 6:21 |
Week 15 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 8/27 | AM - 4 miles in 26:41, got no sleep and felt terrible. PM - 5 miles in 6:30. Typical bad Monday run. | 9 miles | 6:35 |
| Tues 8/28 | AM - 5 miles in 32:05, felt good. PM - 10 x 100m, 1200 buildup in 3:41, 4 x 600 in 1:45, 4 x 200 in 32, 1 mile in 5:01. | 16 miles | 6:06 |
| Wed 8/29 | AM - 4 miles in 25:58. PM - 6 mile hill course in 37:33 plus 10 x 100m strides. Went back to old shoes and felt great! No ankle/foot pain for the first time in weeks. | 11 miles | 6:17 |
| Thurs 8/30 | AM - 5 miles in 32:00, feeling strong. PM - 2 miles at 6:30, 8 miles at fast marathon pace (45:32 - 5:42 pace), 1 mile cool down. | 16 miles | 6:04 |
| Fri 8/31 | AM - 4 miles in 25:33. PM - 6 miles at 6:30. Alternate route due to police standoff. | 10 miles | 6:27 |
| Sat 9/1 | 6 x 1 mile in 5:11 on standard road mile. | 12 miles | 5:58 |
| Sun 9/2 | 18 miles in road mile in 1:55:16. Big run for me, felt pretty fatigued starting around 8 miles but it never got any worse and I was able to hold pace. | 18 miles | 6:24 |
| WEEK TOTAL | Monster week! | 92 miles | 6:15 |
Week 16 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 9/3 | AM - 5 miles at 6:30 pushing jog stroller. Very hot (90's). PM - 5 miles on hills in 31:46. | 10 miles | 6:26 |
| Tues 9/4 | AM - 5 miles in 32:22. PM - 6 x 100, 2 x 300, 4 x (400 (100) 200 (100)) at 72 sec pace, 4 x 800 in 2:30, 2 x 100. | 16 miles | 6:09 |
| Wed 9/5 | AM - 4 miles in 26:00. PM - 6 miles in 38:30 plus 10 x 100m strides. | 11 miles | 6:23 |
| Thurs 9/6 | AM - 5 miles in 31:58. PM - 1.5 miles at 6:30, 8 miles hard in 44:50 (5:36 pace), 1.5 miles at 6:30. | 16 miles | 6:01 |
| Fri 9/7 | AM - 4 miles in 26:22. PM - 6 miles in 39:00 pushing jog stroller. | 10 miles | 6:32 |
| Sat 9/8 | 6 x 1 mile in 5:08 on road mile. Big workout. | 12 miles | 5:57 |
| Sun 9/9 | 10 miles at 6:40 on marathon course + 1 mile at 6:40 in evening. Pain in hip cut run short and got much worse later. | 11 miles | 6:40 |
| WEEK TOTAL | Good week except Sunday. | 86 miles | 6:16 |
Week 17 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 9/10 | AM - Bad right hip joint pain, skipped run. PM - Easy 2 mile at 6:45 pace. Hip still hurting. | 2 miles | 6:45 |
| Tues 9/11 | AM - 3 miles in 20:30. Was hoping hip pain would go away once I had warmed up - it didn't. Came hope to the World Trade Center collapsing on TV. Enough said... PM - Severe hip pain, no chance of running. Walking is a problem. | 3 miles | 6:50 |
| Wed 9/12 | PM - 20 minute pool run. Guessing equal to 2 miles at 7:00 effort. No pain as long as I am in the pool, but walking, sitting, and almost everything else hurts significantly. | (20 min pool) | --- |
| Thurs 9/13 | PM - 50 minute pool run. Tried to push, but it still seemed like an easy effort. | (50 min pool) | --- |
| Fri 9/14 | Nothing. Tried stationary bike but it hurt hip. Frustrated by injury and feeling like cross training is pointless. | --- | --- |
| Sat 9/15 | 1 hour pool running with 7 x 5 minute surges with 2 minute recovery. Still felt too easy to be doing much good. | (60 min pool) | --- |
| Sun 9/16 | 1 hour pool run at constant effort. | (60 min pool) | --- |
| WEEK TOTAL | Horrible week. Injury is not improving so marathon prospects look grim. All my hard training may have gone to waste. | 5 miles | 6:48 |
Week 18 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 9/17 | 30 minutes hard on stationary bike. | (30 min bike) | --- |
| Tues 9/18 | 30 minutes hard on stationary bike. | (30 min bike) | --- |
| Wed 9/19 | 55 minutes of pool running. Good effort. | (55 min pool) | --- |
| Thurs 9/20 | AM - 25 minutes on stationary bike. Taking 900mg / day of Alieve and it is helping a lot. PM - 2 mile slow jog with some walking. HORRIBLE MISTAKE! My hip is now worse than ever. | 2 mile run (25 min bike) |
7:30 |
| Fri 9/21 | 30 minutes of pool running. | (30 min pool) | --- |
| Sat 9/22 | Lots of walking at Magic Mountain. | --- | --- |
| Sun 9/23 | 60 minute pool run with 7 x 5 minute hard with 2 minute recovery. This seems to be doing more for my arms than my legs or cardiovascular system. | (60 min pool) | |
| WEEK TOTAL | Marathon looks doomed. Planning at least another full week off from running. | 2 miles | 7:30 |
Week 19 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 9/24 | Tired, hamstring sore from pool run. Left foot stress fracture from a month ago actually seems to be getting worse with no running. | --- | --- |
| Tues 9/25 | 30 min pool run. | (30 min pool) | --- |
| Wed 9/26 | 60 min pool run. | (60 min pool) | --- |
| Thurs 9/27 | 60 min pool run. | (60 min pool) | --- |
| Fri 9/28 | Nothing. | ||
| Sat 9/29 | 60 min pool run. | (60 min pool) | --- |
| Sun 9/30 | 45 min pool run. | (45 min pool) | --- |
| WEEK TOTAL | No hip improvement. Pool running is simply at too low a level to be doing much good. | 0 miles | --- |
Week 20 of 24
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 10/1 | Very tired. Did nothing. | --- | --- |
| Tues 10/2 | 40 min pool run. Got x-ray of hip which showed nothing. | (40 min pool) | --- |
| Wed 10/3 | Very tired. Nothing. | --- | --- |
| Thurs 10/4 | 60 min pool run + swim. | (60 min pool) | --- |
| Fri 10/5 | Nothing. | --- | --- |
| Sat 10/6 | 1 hour mountain biking. | (60 min bike) | |
| Sun 10/7 | 50 minutes mountain biking. Sore right hamstring. | (50 min bike) | |
| WEEK TOTAL | Hip pain still noticeable but improving a lot. | 0 miles | --- |
Week 21 of 24
|
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 22 of 24
|
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 23 of 24
|
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 24 of 24
|
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. I have posted the results at the Santa Clarita Runners site. Hip quite sore from yesterday. | 6 miles | 7:15 |
| WEEK TOTAL | Training starting to come around, but still having hip problems. | 34 miles | 6:47 |