Since this page was getting too big, I have now archived my old training:
Training Archive - Ill fated Los Angeles Marathon - (Nov 2001 to March 2002)
Training Archive - Ill fated Santa Clarita Marathon (May to Nov, 2001)
Training Archive - Track 2001 (through May 2001)
I have no current training plan, but here are the last two marathon plans which got me in great shape, but resulted in a DNS and a DNF:
Training Plan for 2002 LA Marathon
Training Plan For 2001 Santa Clarita Marathon
Current Training
This training starts the day following my DNF at mile 19 of the LA Marathon. There is no real plan for any of this. Since my work schedule is pretty rough and the new baby is coming up soon, I am basically just trying to run as much as possible. Since the volume is expected to be light, I am trying to keep the intensity level quite high. Races are just added in whenever I feel like it.
Week 1
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RUN DETAILS |
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| Mon 3/4 | Off - Very sore, calves especially. | --- | --- |
| Tues 3/5 | Even more sore than yesterday. | --- | --- |
| Wed 3/6 | Still sore, long day at work. | --- | --- |
| Thurs 3/7 | Travel - In Memphis | --- | --- |
| Fri 3/8 | Travel - Back from Memphis | --- | --- |
| Sat 3/9 | 6 miles easy. Legs surprisingly sore, calves wasted. | 6 miles | 6:30 |
| Sun 3/10 | 4 x 600 in 2:00, 4 x 400 in 1:20. On dirt track in windy conditions. Much harder than it should have been. Legs flat. | 6 miles | 6:10 |
| WEEK TOTAL | Tough recovery in spite of dropping out of LA pretty early. | 12 miles | 6:20 |
Week 2
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RUN DETAILS |
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| Mon 3/11 | 4 miles easy in 24:59 | 4 miles | 6:15 |
| Tues 3/12 | 4 x 400 uphill, 8 x 200 in 37 on track. | 8 miles | 6:15 |
| Wed 3/13 | 4 miles very easy in 25:53. | 4 miles | 6:28 |
| Thurs 3/14 | Rest day. | --- | --- |
| Fri 3/15 | Occidental Distance Carnival 10K - 32:46 for 6th overall. See race report. | 10 miles | 5:45 |
| Sat 3/16 | Off. Calves very sore. | --- | --- |
| Sun 3/17 | 6 miles (Poe, Mallory, Twain) with 600 ft elevation change. 38:08 in spite of the hills and still being a little sore. | 6 miles | 6:21 |
| WEEK TOTAL | Still in recovery mode. Okay race. | 32 miles | 6:08 |
Week 3
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RUN DETAILS |
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| Mon 3/18 | Moderate 4 miles in 23:05. Got late so cut this short. | 4 miles | 5:46 |
| Tues 3/19 | Fast warmup, 10x100m fast, 6 x 800 in 2:30 on rolling course, 10x100m moderate. | 9 miles | 5:54 |
| Wed 3/20 | Long day, missed run. | --- | --- |
| Thurs 3/21 | Moderately hard 6 miles on standard hill course in 35:50. 10 x 100 moderate. | 7 miles | 5:56 |
| Fri 3/22 | Missed run. | --- | --- |
| Sat 3/23 | At Sea World - missed run. | --- | --- |
| Sun 3/24 | 2 x 1 mile in 4:53, 2 x 800 in 2:28. Long recovery (1 mile between hard miles). Extremely hard workout. | 10 miles | 6:01 |
| WEEK TOTAL | Horrible volume, but pretty good intensity. | 30 miles | 5:56 |
Week 4
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RUN DETAILS |
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| Mon 3/25 | 6 mile hill course (600 ft elevation change) in 38:08. 10 x 100m moderate. Mild pain in right achilles. | 7 miles | 6:16 |
| Tues 3/26 | 8 x 500m on easy hill (4 up, 4 down), 2 x 400 in 70, 2 x 200 in 32.7. | 10 miles | 6:01 |
| Wed 3/27 | 6 miles easy on the flats in 37:45. Right achilles very sore. | 6 miles | 6:17 |
| Thurs 3/28 | 4 miles very easy. Achilles still sore. | 4 miles | 6:30 |
| Fri 3/29 | Off day before tomorrow's race. | --- | --- |
| Sat 3/30 | AFROTC 5K - 2nd in 15:55 | 7 miles | 5:54 |
| Sun 3/31 | 6 miles in 35:45 with the 4th mile in 5:15. Not sore at all from yesterday's race. | 6 miles | 5:58 |
| WEEK TOTAL | More low volume with okay intensity. | 40 miles | 6:07 |
Week 5
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RUN DETAILS |
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| Mon 4/1 | 4 miles moderate in 23:27. | 4 miles | 5:52 |
| Tues 4/2 | 2 x 400 in 69, 4 sets of (300 in 48, 200 easy, 200 in 31, 500 easy). Flat out on fast stuff, but not much volume so not real hard in general. | 9 miles | 6:05 |
| Wed 4/3 | Missed running, doing home stuff. | --- | --- |
| Thurs 4/4 | Hard 10 miles in 57:39 with mixed pace. 4 mile windup, 1 mile easy 4 mile hard windup. Splits 6:21, 6:07, 5:37, 5:17, 6:33, 5:35, 5:20, 5:16, 5:06, 6:22. | 10 miles | 5:46 |
| Fri 4/5 | Long day, missed running again. | --- | --- |
| Sat 4/6 | 10 mile struggle with numerous hills. Planned to do some fast stuff but never got going. | 10 miles | 6:20 |
| Sun 4/7 | 2 x 1600 in 5:09, 2 x 1200 in 3:50, 2 x 800 in 2:31, 2 x 400 in 73. Very hard run. | 10 miles | 5:48 |
| WEEK TOTAL | 3 good hard days, but nothing else. | 43 miles | 5:59 |
Week 6
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RUN DETAILS |
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| Mon 4/8 | 6 miles on hills (600 ft) in 37:09. | 6 miles | 6:12 |
| Tues 4/9 | 10 x 100m, 2000m in 6:18 (5:03 at mile), 4 x 1000 in 3:05 ave. Pretty long recoveries (3+ min). Good workout with Brian S. and Rich B. | 10 miles | 5:49 |
| Wed 4/10 | Mom's surgery. Skipped running. | --- | --- |
| Thurs 4/11 | 3 miles very easy, 5 miles hard on hills in 29:25, 2 miles easy. Mentally a big struggle, originally stopped at 3, but then sucked it up. | 10 miles | 6:12 |
| Fri 4/12 | 6 miles on flats in 36:43 with 10 x 100m added on. | 7 miles | 6:04 |
| Sat 4/13 | 4 x 800 in 2:25 (400 slow rec.), 6 x 400 in 71 (200 slow rec.), really pushing the pace. 10 x 100 during warmup. | 9 miles | 5:45 |
| Sun 4/14 | 10 miles slow. Hot, legs sore, really a struggle. | 10 miles | 6:30 |
| WEEK TOTAL | An okay week, with 2 real good track workouts. | 52 miles | 6:05 |
Week 7
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RUN DETAILS |
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| Mon 4/15 | Long day. Missed run. | --- | --- |
| Tues 4/16 | 10 x 100, 2 x 2000 in 6:25 (5:08 pace), 4 x 1000 in 3:04. A little better than last weeks workout. | 11 miles | 5:46 |
| Wed 4/17 | Long day. Wiped out and feeling poorly. Another missed run. | --- | --- |
| Thurs 4/18 | 3 miles easy, 2 miles hard (10:33), 1 mile easy. Poor effort. | 6 miles | 6:06 |
| Fri 4/19 | 6 miles cruising on flats (36:03). | 6 miles | 6:01 |
| Sat 4/20 | 10 miles moderate on rolling hills in Shell Beach. | 10 miles | 6:15 |
| Sun 4/21 | Traveling, no run. | --- | --- |
| WEEK TOTAL | Junk week. One good workout, no volume. | 33 miles | 6:01 |
Week 8
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RUN DETAILS |
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| Mon 4/22 | 6 miles on hills (600 ft) in 38:37, plus 10 x 100. Much slower than it felt like. | 7 miles | 6:20 |
| Tues 4/23 | 6 x 100, 3 x 3000m in 9:45 with 600m recovery. Huge run, much faster than I thought was possible. | 11 miles | 5:46 |
| Wed 4/24 | 6 mile hill course in 37:21, plus 10 x 100. | 7 miles | 6:09 |
| Thurs 4/25 | 10 miles moderate on flats in 59:11. Pretty sore. | 10 miles | 5:55 |
| Fri 4/26 | Wiped out from work, missed run. | --- | --- |
| Sat 4/27 | 1/2, mile, 1/2, mile, 1/2. Run on S. Fork road course into a strong wind on 1/2's (2:45), with wind on miles (4:58, 4:56), 1/4 mile recoveries. Long warmup and cooldown at decent pace. | 11 miles | 6:04 |
| Sun 4/28 | 7 mile junk run, tired and short on time. | 7 miles | 6:20 |
| WEEK TOTAL | Pretty good week compared to recent training. | 53 miles | 6:03 |
Week 9
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RUN DETAILS |
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| Mon 4/29 | 6 miles on hills in 38:36. Tired. Nagging right achilles problem acting up. | 6 miles | 6:26 |
| Tues 4/30 | 10 x 1000m in 3:07 (5:00 pace) with 400m slow recovery. Huge workout with Brian. Sore and very tired afterwards. | 13 miles | 5:53 |
| Wed 5/1 | Bad work day, missed run | --- | --- |
| Thurs 5/2 | 6 miles pushing jog stroller. Not pretty. | 6 miles | 6:20 |
| Fri 5/3 | Stayed home from work - feeling terrible. | --- | --- |
| Sat 5/4 | Magic Mountain, still feeling poorly. | --- | --- |
| Sun 5/5 | 10 x 100, 5 x 400 in 72. Cut way short. Legs sluggish, very tired, feeling sick and stressed, achilles very sore. Very windy. | 8 miles | 6:08 |
| WEEK TOTAL | Just one good run this week | 33 miles | 6:08 |
Week 10
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RUN DETAILS |
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| Mon 5/6 | 4 miles slow. Achilles sore, stressed out. | 4 miles | 6:30 |
| Tues 5/7 | 5K in 16:36, 4 x 1600m in 5:14. Ran with Brian who did 3 x 5K. Big effort. | 12 miles | 5:45 |
| Wed 5/8 | 4 miles in 24:26. Long day, right achilles sore. | 4 miles | 6:07 |
| Thurs 5/9 | 4 miles in 24:19. Achilles problems. | 4 miles | 6:05 |
| Fri 5/10 | 6 miles on flats in 36:56. Achilles still bad. | 6 miles | 6:09 |
| Sat 5/11 | 7 miles with 1 mile in 5:15. Very hot, legs dead. | 7 miles | 6:11 |
| Sun 5/12 | Missed run, working around the house. | --- | --- |
| WEEK TOTAL | Another week with just one decent run. | 37 miles | 6:03 |
Week 11
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RUN DETAILS |
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| Mon 5/13 | 5 miles in 30:32 in new shoes. Achilles feeling a little better. | 5 miles | 6:06 |
| Tues 5/14 | 4 x 1 mile the hard way (400 hard, 100 easy, 300 hard, 200 easy, 600 hard). Totaled 5:09, 5:14, 5:20, 5:17. Short recoveries were really tough. | 11 miles | 5:56 |
| Wed 5/15 | Missed run. Long day. | --- | --- |
| Thurs 5/16 | Hard 8 mile buildup - 6:21, 6:10, 5:52, 5:49, 5:34, 5:31, 5:18, 6:07 - 46:45 total. | 8 miles | 5:51 |
| Fri 5/17 | Missed run - prepping for yard sale. | --- | --- |
| Sat 5/18 | 3 mile time trial in 15:50. 2 mile up and down in 6:30. | 7 miles | 5:59 |
| Sun 5/19 | 10 miles at 6:20 approx. Felt very long. | 10 miles | 6:20 |
| WEEK TOTAL | Okay week except for 2 missed runs. | 41 miles | 6:03 |
Week 12
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RUN DETAILS |
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| Mon 5/20 | 5 miles easy. | 5 miles | 6:20 |
| Tues 5/21 | 2 x 400, then long track fartlek with untimed surges 200 to 1000m. | 11 miles | 6:00 |
| Wed 5/22 | 6 miles easy to moderate on flats. | 6 miles | 6:10 |
| Thurs 5/23 | 6 miles moderate on flats. | 6 miles | 6:05 |
| Fri 5/24 | Very tired. Missed run. | --- | --- |
| Sat 5/25 | Working on Sara's playset. Missed run. | --- | --- |
| Sun 5/26 | Ugly 3 miles. Right hamstring strained working yesterday. | 3 miles | 6:30 |
| WEEK TOTAL | Junk week. No motivation and getting slower. | 31 miles | 6:09 |
Week 13
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RUN DETAILS |
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| Mon 5/27 | 6 miles on hills in 38:16 | 6 miles | 6:23 |
| Tues 5/28 | 4 x 1000 in 3:08, 800, 600, 400, 300, 200, 100 at 5:00 to 5:20 pace. Struggled badly - original plan was 10 x 1000 in 3:08. | 10 miles | 5:57 |
| Wed 5/29 | 4 miles in 26:05. Didn't get home from work until 9:30, so just wanted to squeeze in an easy run. | 4 miles | 6:31 |
| Thurs 5/30 | 4 miles in 23:52. Run after 11 pm so had no time for a longer run. | 4 miles | 5:58 |
| Fri 5/31 | No run. Another long day at work followed by a big late dinner. | --- | --- |
| Sat 6/1 | 6 x 1 mile in 5:23 on road course (short?). First mile repeat workout in 3 or 4 months. Pretty good start. | 11 miles | 5:59 |
| Sun 6/2 | 4 miles in 23:06. Got very late so just did a short run. | 4 miles | 5:47 |
| WEEK TOTAL | Another mediocre week. Busy with work and other stuff. | 39 miles | 6:04 |
Week 14
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RUN DETAILS |
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| Mon 6/3 | 6 miles on flats in 36:30. Feeling pretty good. Right achilles problem seems to be subsiding (after 3 months). | 6 miles | 6:05 |
| Tues 6/4 | Track meet run as a speed workout. 400m in 63.8, 800m in 2:19.1 (69.5, 69.6), 200m in 32.6, 1600m in 5:00.3 (77.1, 77.6, 75.8, 69.8), 400m relay split in 63. | 10 miles | 6:04 |
| Wed 6/5 | Very sore from yesterday. Ankles and achilles mostly. | --- | --- |
| Thurs 6/6 | Another long work day. | --- | --- |
| Fri 6/7 | ... and another ... | --- | --- |
| Sat 6/8 | 10 x 100, 4 x 1 mile in 5:20 on road course. Very flat from missed days. | 10 miles | 6:01 |
| Sun 6/9 | 10 miles cruising at 6:20. Felt real good. | 10 miles | 6:20 |
| WEEK TOTAL | Status quo. Continued minimal training. | 36 miles | 6:08 |
Week 15
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RUN DETAILS |
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| Mon 6/10 | 6 miles on flats in 38:03. Ankles and achilles doing poorly. | 6 miles | 6:21 |
| Tues 6/11 | Late at work so missed track workout. 3 x 1 mile on road in 5:10, pushing really hard. | 7 miles | 5:56 |
| Wed 6/12 | 6 miles on flats in 37:33 | 6 miles | 6:16 |
| Thurs 6/13 | 9.5 mile hill course (1000 vertical ft) in 61:31. 1/2 mile cooldown. Just setting baseline for future Thurday hard run. | 10 miles | 6:29 |
| Fri 6/14 | 4 miles easy in 25:44. Ankles very sore. | 4 miles | 6:26 |
| Sat 6/15 | 2 miles very slow. Ankles and lower legs thrashed. | 2 miles | 6:30 |
| Sun 6/16 | 2 miles easy, 10 x 100m, 2 miles in 10:50, 2 miles easy. | 7 miles | 6:02 |
| WEEK TOTAL | Mediocre week, legs really hurting for some reason. | 42 miles | 6:16 |
Week 16
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RUN DETAILS |
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| Mon 6/17 | Off. Preparing for tomorrow. | --- | --- |
| Tues 6/18 | Luke Alexander born at 1:04pm. | --- | --- |
| Wed 6/19 | Off | --- | --- |
| Thurs 6/20 | Off | --- | --- |
| Fri 6/21 | Home from hospital | --- | --- |
| Sat 6/22 | Off | --- | --- |
| Sun 6/23 | 4 miles on flats in 25:04, legs flat. | 4 miles | 6:16 |
| WEEK TOTAL | Baby week. Planned week off. | 4 miles | 6:16 |
Week 17
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RUN DETAILS |
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| Mon 6/24 | 8 miles to Mentryville split (mild hills) in 52:45. Off work so ran in middle of day in 90 degree temps. Very sluggish. | 8 miles | 6:36 |
| Tues 6/25 | 10 x 100, 4 x mile in 5:40, 5:30, 5:20, 5:10 on track. Pretty tough. | 9 miles | 6:01 |
| Wed 6/26 | 6 miles on flats in 38:44. Stomach problems. | 6 miles | 6:27 |
| Thurs 6/27 | 6 miles on hill course in 36:57. Moderately hard. | 6 miles | 6:10 |
| Fri 6/28 | Mentryville split in 51:45. Very warm. | 8 miles | 6:28 |
| Sat 6/29 | Off. Sore and tired. | --- | --- |
| Sun 6/30 | Missed run again. | --- | --- |
| WEEK TOTAL | Tough time getting settled in with new baby at home. | 37 miles | 6:20 |
Week 18
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RUN DETAILS |
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| Mon 7/1 | Long day, missed run. | --- | --- |
| Tues 7/2 | 10 x 100, 4 x mile in 5:20 on track. Warm, very hard.. | 9 miles | 6:01 |
| Wed 7/3 | Tired, missed run. | --- | --- |
| Thurs 7/4 | 10 miles on mild hills in 65:31. Hot (low 90's), unable to pick up the pace. | 10 miles | 6:33 |
| Fri 7/5 | 6 miles on flats, 37:27. | 6 miles | 6:15 |
| Sat 7/6 | 2 miles easy, 6 x 100, 2 x mile in 5:45 on dirt track, 4 x 100, 2 miles easy. Horrible effort, 90 degree temps. | 7 miles | 6:11 |
| Sun 7/7 | 5 miles on hills pushing jog stroller, estimated pace. | 5 miles | 6:30 |
| WEEK TOTAL | Still not into a rhythm, and work taking its toll. | 37 miles | 6:18 |
Week 19
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RUN DETAILS |
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| Mon 7/8 | Long day at work, missed run. | --- | --- |
| Tues 7/9 | Another long work day, missed track workout. 6 miles hard in 33:54 (5:39 pace) on flats, 1/2 mile cooldown. | 6.5 miles | 5:43 |
| Wed 7/10 | Early morning easy 4 miles in 26:30. Feeling flat, already getting warm. | 4 miles | 6:38 |
| Thurs 7/11 | 8.5 miles on heavy hills (normal 9.5 miler minus one Twain loop). Moderately hard in 53:43. Low 80's at 10pm. Got late so cut this short. | 8.5 miles | 6:19 |
| Fri 7/12 | 6 miles on hill course in 37:47. Very late, warm again. | 6 miles | 6:18 |
| Sat 7/13 | 6 miles moderate hard in 35:10 (5:52 pace), 1 mile easy cooldown. Got late so cut this short (also 6 year anniversary today). | 7 miles | 5:57 |
| Sun 7/14 | 12 miles in 1:21:13. Ran in the middle of the day, in windy 91 degree weather. First half in 39:30, but struggled through 41:43 second half. | 12 miles | 6:46 |
| WEEK TOTAL | An okay week considering work and home situation. No true speed, but 3 tempo type runs. | 44 miles | 6:19 |
Week 20
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RUN DETAILS |
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| Mon 7/15 | 6 mile hill course with new shoes. Felt fast, but run just 38:48. | 6 miles | 6:28 |
| Tues 7/16 | Hard track run. 2 x (1200, 900, 600, 900, 1200) with short 1 minute recoveries and a lap between sets. Fast stuff totaled 6 miles at 5:15 to 5:20 pace. Real good workout. | 11 miles | 5:52 |
| Wed 7/17 | 6 miles on flats in 38:30. Tired from a long day working, and up last night with the baby. | 6 miles | 6:25 |
| Thurs 7/18 | 6 mile hill course in 37:26. Supposed to be a harder and longer run, but was tired and achilles was sore. | 6 miles | 6:14 |
| Fri 7/19 | 4 miles in 23:48. Got very late so ran shorter and faster than normal. | 4 miles | 5:57 |
| Sat 7/20 | 8 miles hard in 46:27 (5:48, sub-marathon pace), 1/2 mile cooldown. Right achilles still causing problems in eary miles. | 8.5 miles | 5:51 |
| Sun 7/21 | 12.5 miles in 1:23:04. Warm (84) and breezy, never really got rolling. | 12.5 miles | 6:39 |
| WEEK TOTAL | Best week in a long while. | 54 miles | 6:10 |
Week 21
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RUN DETAILS |
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| Mon 7/22 | 6 miles on flats in 38:29. Right ankle sore in addition to achilles | 6 miles | 6:25 |
| Tues 7/23 | 4 miles in 23:22. Very late run with work, achilles bad. | 4 miles | 5:51 |
| Wed 7/24 | Worked very late. | --- | --- |
| Thurs 7/25 | 4 miles in 26:53, very late. Achilles still a problem. | 4 miles | 6:43 |
| Fri 7/26 | Bad work day. Stressed out - no run. | --- | --- |
| Sat 7/27 | 10 miles in 61:38 to Mentryville bakery ruins. Some hills, mid 80's. Pushing, but never got beyond moderate. | 10 miles | 6:10 |
| Sun 7/28 | Missed run. Long but good day at Ben's birthday party. | --- | --- |
| WEEK TOTAL | Horrible week, work is a killer right now. | 24 miles | 6:16 |
Week 22
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RUN DETAILS |
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| Mon 7/29 | Another bad work day. | --- | --- |
| Tues 7/30 | Working late. Starting to think it isn't worth even trying to run anymore. | --- | --- |
| Wed 7/31 | 4 miles in 26:04. Legs very tight from missed days. | 4 miles | 6:31 |
| Thurs 8/1 | 4 miles in 25:59 after another long day. Just did a short run to wake myself up so I could work some more. | 4 miles | 6:30 |
| Fri 8/2 | Exhausted from work and being up at night with the baby. | --- | --- |
| Sat 8/3 | 5 x 1 mile in 5:45 on a dirt track. I always run very slow on this track, but this is really slow. At least it was a good mileage total. | 10 miles | 6:14 |
| Sun 8/4 | 10 miles in 58:21. Amazingly good run. Coming down sick, and the day after a hard run but this felt effortless until the final 2 miles. | 10 miles | 5:50 |
| WEEK TOTAL | Terrible mileage, but a couple decent runs to close out the week. | 28 miles | 6:10 |
Week 23
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RUN DETAILS |
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| Mon 8/5 | Sick, plus long day at work. | --- | --- |
| Tues 8/6 | 4 miles in 25:47 on flats. Very bad cold. | 4 miles | 6:27 |
| Wed 8/7 | 6 mile on hill course (600 vertical feet) in 35:06. Felt good, only moderately hard in spite of being very sick. | 6 miles | 5:51 |
| Thurs 8/8 | Limited time due to work, so 4 miles in 23:39, pushing the pace a little. Still quite sick, but it doesn't seem to be affecting the runs much. | 4 miles | 5:55 |
| Fri 8/9 | 6 miles in 37:38 on hill course. Sick, stressed. | 6 miles | 6:16 |
| Sat 8/10 | Still 82 degrees at 10pm. Tired and sick, so a relatively easy "hard" day. Did 8 miles with 6 miles of tempo. Dug the heart rate monitor out of storage just to double check how hard I am really running. Splits 5:55 - HR 164 (75%), 5:49 - HR 177 (80%), 5:42 - HR 183 (83%), 5:44 - HR 188 (85%), 5:36 - HR 193 (88%), 5:29 - HR 196 (89%) | 8 miles | 5:55 |
| Sun 8/11 | Worked until 1:30 am. | --- | --- |
| WEEK TOTAL | Bad, bad, bad... | 28 miles | 6:03 |
Week 24
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RUN DETAILS |
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| Mon 8/12 | Worked until midnight, no run. | --- | --- |
| Tues 8/13 | Another late day, exhausted, missed run. | --- | --- |
| Wed 8/14 | 6 miles fairly easy on flats in 36:51. Legs tight from lack of running. | 6 miles | 6:09 |
| Thurs 8/15 | 6 miles in 37:35 on hills (600 vert. feet) | 6 miles | 6:16 |
| Fri 8/16 | 6 miles on flats in 36:49. Achilles, feet, ankles sore. | 6 miles | 6:08 |
| Sat 8/17 | 5 x 1 mile in 5:35 on road course. Perfect conditions. Slower than I'm used to, but not a bad run. | 10 miles | 6:03 |
| Sun 8/18 | Horrible 10 miles in 68:21. Crawling around new Old Road to Magic Mountain + 2 x Valencia hill coarse. 84 degrees. Painful the whole way, feet, ankles, right achilles. No energy in my legs. 10 minutes slower than 2 weeks ago! Trying NB854's. | 10 miles | 6:50 |
| WEEK TOTAL | Pretty low miles with missed days, feel like I have taken years off... | 38 miles | 6:19 |
Week 25
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RUN DETAILS |
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| Mon 8/19 | 4 miles very easy - 25:46. Legs thrashed. Continuing experiment with old NB854's. | 4 miles | 6:27 |
| Tues 8/20 | 1.5 mile warmup, 2 miles easy farlek (7:00 to high 5's), 3 x 1 mile in 5:38, 5:29, 5:20, 1.5 mile cooldown. Surprisingly hard, cardio system really struggling for some reason. Both hips a little sore. NB854's again. | 9 miles | 6:20 |
| Wed 8/21 | 6 miles in 37:50 on flats. NB854's, pretty sore feet, ankles, the usual. | 6 miles | 6:18 |
| Thurs 8/22 | 9.5 mile big hill double loop (1000 vertical feet) splits 30:19, 29:31 for 59:51 total. 1/2 mile easy cool down. Slow time, but I am not used to the hills or this long of a run, so it was pretty hard. Mystery Adidas | 10 miles | 6:20 |
| Fri 8/23 | 4 miles easy in 25:01. Feeling pretty good, but limited this a lot to make sure I'm feeling good for tomorrow. Adidas again. | 4 miles | 6:15 |
| Sat 8/24 | 5 x 1 mile in 5:31 on road course. Shin splints, but felt pretty good. Felt like I probably could have done one more. | 10 miles | 6:01 |
| Sun 8/25 | 10 miles in 65:30 on the same tough Old Road course as last week. Legs dead from yesterday's workout, and 91 degrees, but it was still a few minutes better than last time, and not quite as hard. | 10 miles | 6:33 |
| WEEK TOTAL | Good week, just starting to come back | 53 miles | 6:19 |
Week 26
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RUN DETAILS |
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| Mon 8/26 | 6 miles easy in 38:11 on flats. Sore feet, ankles, shins. Tired. | 6 miles | 6:22 |
| Tues 8/27 | 1200m in 4:00 with 4 fast surges, 4 x 400 in 72, 4 x 200 in 34. Long warmup and cooldown made this a endurance run with some turnover. | 10 miles | 6:09 |
| Wed 8/28 | 6 miles easy in 38:22 (on flats). Started quite sore, but somewhat better by the end. | 6 miles | 6:24 |
| Thurs 8/29 | Extremely hard 6 miles in 33:31 (5:35 pace) plus 10 x 100m. Time constraints cut this run from a planned 10 mile hill run. Amazing run - almost as fast as mile repeat pace. | 7 miles | 5:39 |
| Fri 8/30 | 6 miles in 38:05 on flats. Felt pretty good for a change. | 6 miles | 6:21 |
| Sat 8/31 | 5 x 1 mile in 5:19. Harder than last week, but a great run nevertheless. | 10 miles | 5:55 |
| Sun 9/1 | 8 miles in 50:32. Planned longer (up to 12) but really struggled. Sore and flat from yesterday, and never loosened up. | 8 miles | 6:19 |
| WEEK TOTAL | Less miles than planned, but good quality runs. | 53 miles | 6:08 |
Week 27
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RUN DETAILS |
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| Mon 9/2 | Bad 4 miles at 6:40 pace. Sore ankles, right achilles, etc. | 4 miles | 6:40 |
| Tues 9/3 | 8 x (400 in 75, 200 in 60) with a fast 200 on the end to make an even 5K (18:30), easy 600, 1 mile in 5:15. Shocking how hard a 75 second lap is right now. | 10 miles | 6:13 |
| Wed 9/4 | Easy 4 at 6:30 pace. Sore, tired, junk run. | 4 miles | 6:30 |
| Thurs 9/5 | Moderately hard 10 miles in 58:50, with one easy cool down mile. Nice even pace on the 10 miles, didn't get hard until 7 or 8 miles. | 11 miles | 5:56 |
| Fri 9/6 | Missed run. Got late, very tired. | --- | --- |
| Sat 9/7 | 6 x 800 in 2:45 on hard cross country course. Odd run - just didn't run that hard for no apparent reason | 10 miles | 6:12 |
| Sun 9/8 | 13 miles in warm conditions (mid 80's). | 13 miles | 6:40 |
| WEEK TOTAL | Okay week, reasonable mileage, but much less than hoped for. | 52 miles | 6:19 |
Week 28
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RUN DETAILS |
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| Mon 9/9 | 6 miles on flats in 37:40. Felt pretty good, some shin splits. | 6 miles | 6:17 |
| Tues 9/10 | 10 x 100, 8 x 200 (36), 400 in 70, 800 race in 2:27.4, 1600m race in 4:55.4. | 10 miles | 5:59 |
| Wed 9/11 | 6 miles in 38:12. New shoes (Stabil 2's) caused blisters. | 6 miles | 6:22 |
| Thurs 9/12 | 10 miles hard (on flats) in 57:24. HR 173 ave. 186 max. Quads fell apart at 7.5 miles. 1/2 mile easy cool down. | 10.5 miles | 5:47 |
| Fri 9/13 | 6 miles in 37:23. Started slow, typical injuries hurting, but gradually felt better. | 6 miles | 6:14 |
| Sat 9/14 | 4 x 1 mile on road in 5:20. Planned on 5 x 1 in 5:15, but just unbelievably hard for some reason. | 9.5 miles | 6:01 |
| Sun 9/15 | 6 miles moderate in 35:10. Got very late (11 PM) so had to cut long run. Stepped up the pace to make up for it, and out of frustration. | 6 miles | 5:52 |
| WEEK TOTAL | Consistent (although poor) mileage. Good average pace. | 54 miles | 6:02 |
Week 29
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RUN DETAILS |
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| Mon 9/16 | 6 miles at 6:30. Big struggle for an easy day. Shins pretty bad, very tired. | 6 miles | 6:30 |
| Tues 9/17 | 4 mile nightmare. Planned hard run degenerated to the point I couldn't even manage easy pace. Took several walk breaks, legs wasted, mentally fried, and bad knee pain that really hurts when I try to step up the pace beyond a shuffle. | 4 miles | 6:30 |
| Wed 9/18 | 8 miles easy in 50:07. Nice rebound from yesterday. Knee pain almost gone. Shins and achilles better than normal. Quite easy. | 8 miles | 6:16 |
| Thurs 9/19 | 10 miles in 58:26, first 8 as a buildup and last 2 easy. 6:09 (67% HR), 6:00 (71%), 5:51 (73%), 5:45 (76%), 5:38 (76%), 5:33 (79%), 5:23 (82%), 5:11 (85%), 6:26 (76%), 6:30 (75%). Better than 8/10/02. | 10 miles | 5:51 |
| Fri 9/20 | 6 miles in 37:54. | 6 miles | 6:19 |
| Sat 9/21 | 5 x 1 mile in 5:18 on road course. Very hard, all out effort. 189 max HR. | 10 miles | 5:54 |
| Sun 9/22 | 10 miles in 64:50. Planned on longer, but had stomach problems. Right achilles still bad. | 10 miles | 6:29 |
| WEEK TOTAL | 5 consecutive weeks from 52 to 54 miles. | 54 miles | 6:13 |
Week 30
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RUN DETAILS |
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| Mon 9/23 | 6 miles in 38:15. Late, tired. | 6 miles | 6:23 |
| Tues 9/24 | 6 x 800m in 2:35. Backed of slightly from usual effort level and it felt real good. Solid, fast, but not flailing like usual. | 10 miles | 5:58 |
| Wed 9/25 | AM - 4 miles in 26:09, PM - 4 miles in 25:17. First double in many months. Felt pretty tough, quads sore. | 8 miles | 6:26 |
| Thurs 9/26 | 10 miles in 57:19. Tried to run just moderate since I was sore, tired, and achilles is bad. However, got rolling pretty good and ended with a real quick time and a good hard effort. | 10 miles | 5:44 |
| Fri 9/27 | 6 miles easy in 38:07. | 6 miles | 6:21 |
| Sat 9/28 | 5 x 1 in 5:18. Big struggle - major guts run to keep from packing it in after each repeat. | 10 miles | 5:54 |
| Sun 9/29 | 10 miles on Old Road to Magic Mountain in 62:51. Planned on 14 miles, but ran short of time. Much better run than I have ever done on this course. | 10 miles | 6:17 |
| WEEK TOTAL | Finally broke into the 60's, with okay intensity. | 60 miles | 6:07 |
Week 31
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RUN DETAILS |
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| Mon 9/30 | 6 miles easy at approx. 6:30 pace. Achilles really bad. | 6 miles | 6:30 |
| Tues 10/1 | 7 miles easy including 1 mile at 5:02 to see how 5K race pace would feel. Missed track workout with late night at work, very tired. | 7 miles | 6:17 |
| Wed 10/2 | AM - 2 miles in 13:00. PM - 6 miles in 38:19. Coming down sick - sore throat. | 8 miles | 6:25 |
| Thurs 10/3 | Hilly 6 miles at approx. 6:30 pace. Quite sick, sore throat, body ache so skipped hard run. | 6 miles | 6:30 |
| Fri 10/4 | AM - 4 miles at 6:30 pace, sick. Got home from work at 12:45am so no chance for an evening run. | 4 miles | 6:30 |
| Sat 10/5 | 10 miles at 6:15 pace, moderately hard on major hills. Still sick, so no mile repeats or planned 5K race. | 10 miles | 6:15 |
| Sun 10/6 | 14 mile long run, lots of hills and dirt trails. Pretty tough, seemed much longer than it was. | 14 miles | 6:30 |
| WEEK TOTAL | Bad week because of being sick. | 55 miles | 6:25 |
Week 32
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RUN DETAILS |
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| Mon 10/7 | 5 miles easy. Still sick and short on time. | 5 miles | 6:23 |
| Tues 10/8 | 800, 600, 400, 2 x 300 all around 5:20 pace. Then shifted groups to run with Brian and co. and did 3 x 1600m in 5:15 with long recoveries. Legs wasted and quads sore before run started, and still sick, so I was surprised to run this pretty strong. | 11 miles | 5:59 |
| Wed 10/9 | 6 miles easy in 38:19. Right achilles worse than usual. Sinus headache. | 6 miles | 6:23 |
| Thurs 10/10 | 2 miles easy, 5 mile tempo in 27:19 (5:41, 5:33, 5:29, 5:28, 5:27), 1 mile easy. Stomach problems cut this short. Planned 2 easy + 6 tempo (1/2 marathon pace) + 2 easy. | 8 miles | 5:51 |
| Fri 10/11 | AM - 4 miles very easy, 26:08. PM - 4 miles in 25:40. | 8 miles | 6:29 |
| Sat 10/12 | 10 miles moderate in 59:50 on significant hills in Towsley Canyon. | 10 miles | 5:59 |
| Sun 10/13 | 10 miles in 63:46. Short on time so had to go short. Tired and sore from yesterday. | 10 miles | 6:23 |
| WEEK TOTAL | Okay week hampered by cold (sick, not temperature). | 58 miles | 6:11 |
Week 33
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RUN DETAILS |
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| Mon 10/14 | AM - 4 miles easy 25:50. PM - 6 miles in 38:10. Feeling pretty good today. | 10 miles | 6:24 |
| Tues 10/15 | 3 miles, 6 x 100, 16 laps alternating 75-76 with 88's, 3.5 mile cool down. Ran with Brian with him mostly dragging me around. Dale and Darcy ran the fast laps only with us. Very tough workout - with the recoveries this totaled 4 miles in 21:52 (5:28 pace). Flat out exhausted afterward. | 11 miles | 6:02 |
| Wed 10/16 | 4 miles at 6:30 pace. Pretty late at night, felt horrible. | 4 miles | 6:30 |
| Thurs 10/17 | 6 miles in 35:59. Big struggle, legs shot. Not sure is this is still from Tuesday, but I am just not running well right now. | 6 miles | 6:00 |
| Fri 10/18 | 4 miles in 25:08. Horrible struggle - not feeling good at all. | 4 miles | 6:17 |
| Sat 10/19 | Unable to run - personal reasons. Ends 35 day streak. | --- | --- |
| Sun 10/20 | Unable to run. | --- | --- |
| WEEK TOTAL | Expected to miss some running this week, but struggled badly after Tuesday. | 35 miles | 6:13 |
Week 34
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RUN DETAILS |
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|
| Mon 10/21 | 2 very easy miles at 6:50 pace. | 2 miles | 6:50 |
| Tues 10/22 | 6 miles in 37:19. Sore. | 6 miles | 6:13 |
| Wed 10/23 | 2 miles in 6:30. Unable to run more or faster. | 2 miles | 6:30 |
| Thurs 10/24 | Unable to run. | --- | --- |
| Fri 10/25 | Unable to run. | --- | --- |
| Sat 10/26 | 5 miles at easy pace, but on significant hills. Feeling flat from missed running this last week. | 5 miles | 6:30 |
| Sun 10/27 | 7 miles moderate, on single track trails with rolling hills. | 7 miles | 6:20 |
| WEEK TOTAL | Expected a bad week, but this was horrible... | 22 miles | 6:24 |
Week 35
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RUN DETAILS |
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| Mon 10/28 | 4 miles in 25:15, much harder than it should have been. Very sore from the last two days, in spite of the fact they weren't hard runs. | 4 miles | 6:15 |
| Tues 10/29 | 4 x 800 on the track in 2:50. Trying for 1/2 marathon pace for the first 600 and then picking up the last 200. These were shockingly hard. Long warmup and cooldown to pad the mileage. | 9 miles | 6:26 |
| Wed 10/30 | 2 mile truncated run. Trying for 6 easy, but mystery stomach pains and exhaustion ended this. My running is just horrible right now. | 2 miles | 6:45 |
| Thurs 10/31 | 4 miles easy, 25:40. Tried to step it up, but couldn't. Something is just not working right with my body right now. Things aren't looking good for this weekend's race. | 4 miles | 6:25 |
| Fri 11/1 | 4 miles in 25:28. Continuing to struggle, not feeling sharp. | 4 miles | 6:22 |
| Sat 11/2 | Off day in preparation for race tomorrow. | --- | --- |
| Sun 11/3 | Santa Clarita Half Marathon - 1:14:07, 4th overall, 1st age group and 1st local finisher. | 14 miles | 5:41 |
| WEEK TOTAL | Bad training week, but very good race. | 37 miles | 6:09 |
Week 36
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RUN DETAILS |
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| Mon 11/4 | Extremely sore. No possibility of running, having trouble even walking. | --- | --- |
| Tues 11/5 | Even more sore than Monday. Calves cramping. | --- | --- |
| Wed 11/6 | 2 miles in 14:06. Very sore, slowest run in a year. | 2 miles | 7:03 |
| Thurs 11/7 | 2 miles in 13:50. Not much better than yesterday. | 2 miles | 6:55 |
| Fri 11/8 | 4 miles at 6:45 pace. Quads and calves pretty sore from race. | 4 miles | 6:45 |
| Sat 11/9 | 9 miles at 6:30 pace. Lots of hills, pushing the pace. Still sore. | 9 miles | 6:30 |
| Sun 11/10 | 8 miles in 50:21. Still some residual soreness from race, especially left calf, but pushed a little just because I'm sick of hobbling through runs. | 8 miles | 6:17 |
| WEEK TOTAL | Rough recovery week from race. | 25 miles | 6:33 |
Week 37
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RUN DETAILS |
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| Mon 11/11 | 6 mile hill course in 40:13. Basically recovered from race, but struggled on the hills. 600 vertical feet on this run, and it has been a long time since I have done hills like that. | 6 miles | 6:42 |
| Tues 11/12 | 800 in 2:45, 600 in 2:01, 400 in 76, 200 in 36. Speed hurting my achilles and calves so then shifted to 2 x 1 mile in 5:19. | 10 miles | 6:07 |
| Wed 11/13 | 6 mile hill course in 39:42. Felt a little stronger than Monday. | 6 miles | 6:37 |
| Thurs 11/14 | Hard 6 mile buildup. 6:02, 5:57, 5:43, 5:31, 5:18, 6:24. Got very late so had to cut this down from planned 10 miler, but happy with the pace. | 6 miles | 5:50 |
| Fri 11/15 | Easy 4 miles in the early morning in 26:18. Not bad for a morning run. | 4 miles | 6:35 |
| Sat 11/16 | 20 x 400m in 80 on dirt track. Achilles very sore to start with, but loosened up a little. Never felt real strong. | 10 miles | 6:03 |
| Sun 11/17 | 10 miles up to Mentryville. Moderate hills. Feeling flat, right achilles bad. | 10 miles | 6:45 |
| WEEK TOTAL | Best training week in a month, but still a long ways to go. | 52 miles | 6:24 |
Week 38
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RUN DETAILS |
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| Mon 11/18 | AM - 2 miles in 13:28. Just trying to establish doubles. PM - 6 mile hill course in 38:32 | 8 miles | 6:30 |
| Tues 11/19 | AM - 4 miles in 25:32. Good morning run. PM - 3 easy, 3 mile on track in 16:23, 3 easy. Hard sub-tempo effort. | 13 miles | 6:13 |
| Wed 11/20 | AM - 4 miles in 26:20. PM - 4 in 25:51. Fairly tired from last night. | 8 miles | 6:31 |
| Thurs 11/21 | AM - 4 miles in 26:29. PM - 8 miles in 48:56 moderately hard. | 12 miles | 6:17 |
| Fri 11/22 | AM - 4 miles at 6:30 pace. PM - expected missed run. | 4 miles | 6:30 |
| Sat 11/23 | 10 miles at approx 6:30 pace. Not up for mile repeats today. | 10 miles | 6:30 |
| Sun 11/24 | 10 miles in 1:02:08 on New Old Road course. Good run for this route (2 big hills plus some moderate ones). | 10 miles | 6:13 |
| WEEK TOTAL | 65 miles | 6:22 |
Week 39
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RUN DETAILS |
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| Mon 11/25 | AM - 4 miles at 6:30. PM - 4 miles in 26:23. Achilles (right) very sore. | 8 miles | 6:33 |
| Tues 11/26 | AM - 4 miles in 26:10. PM - 3 easy, 5K on track in 16:56, 3 easy. Great track sub LT run. | 13 miles | 6:16 |
| Wed 11/27 | AM - 4 miles in 26:36. PM - 6 mile hill course in 39:41. | 10 miles | 6:38 |
| Thurs 11/28 | 12 miles at 6:31 pace on mild hills. Thanksgiving, so no work and single run. | 12 miles | 6:31 |
| Fri 11/29 | Unmeasured 8 miles around 6:30 pace. | 8 miles | 6:30 |
| Sat 11/30 | 5 x 1 road mile in 5:37 average. Raining, legs dead. | 10 miles | 6:08 |
| Sun 12/1 | 12 miles in 1:16:53. Pretty good roll. | 12 miles | 6:24 |
| WEEK TOTAL | Good mileage total, no speed. Especially slow on mile repeats. | 73 miles | 6:25 |
Week 40
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RUN DETAILS |
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| Mon 12/2 | AM - 4 miles in 26:23, very cold. PM - 7 miles at 6:30 pace, pushing both kids in the stroller on hills | 11 miles | 6:32 |
| Tues 12/3 | AM - 4 miles in 26:32. PM - 3 x 1 mile in 5:30 on track + 10 x 100m. Wiped out from yesterday's stroller run, and couldn't handle 4 mile tempo at 5:30 like planned. | 14 miles | 6:19 |
| Wed 12/4 | AM - 4 miles in 27:07. Really struggling, legs dead. PM - 4 miles in 25:52. | 8 miles | 6:37 |
| Thurs 12/5 | AM - 4 miles in 26:08. PM - 8 miles moderate in 48:58. | 12 miles | 6:16 |
| Fri 12/6 | AM - 4 miles in 26:05. PM - 6 miles (flat) in 38:41. | 10 miles | 6:29 |
| Sat 12/7 | 5 x 1 road mile in 5:25 average. A struggle, very hard effort. | 10 miles | 6:03 |
| Sun 12/8 | 11 miles estimated at 6:45 pace. Pretty beat, so very easy and shorter than planned. | 11 miles | 6:45 |
| WEEK TOTAL | Pretty good mileage, better mile repeats, but not much else. | 76 miles | 6:25 |
Week 41
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RUN DETAILS |
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| Mon 12/9 | AM - 4 miles in 25:59. PM - 6 at approx. 6:30 pace on hills. | 10 miles | 6:30 |
| Tues 12/10 | AM - 4 miles in 26:16. PM - 6 miles (flat) in 36:30. Missed track, ran at 11:30 pm in heavy wind. | 10 miles | 6:17 |
| Wed 12/11 | AM - 4 miles in 25:29. Felt much slower. PM - 7 miles in 44:32. | 11 miles | 6:22 |
| Thurs 12/12 | AM - 6 miles (flat) in 39:48. PM - 8 miles in 50:12. No hard run, just getting in mileage. | 14 miles | 6:26 |
| Fri 12/13 | AM - 4 miles in 25:59. PM - 6 miles in 38:01. Both runs faster than they felt like, right achilles very bad. | 10 miles | 6:24 |
| Sat 12/14 | 5 x 1 road mile in 5:25. A little extra on warmup. | 11 miles | 6:06 |
| Sun 12/15 | 14 miles, very slow and easy (6:45?). | 14 miles | 6:45 |
| WEEK TOTAL | Another good mileage week with intentionally low intensity. | 80 miles | 6:25 |
Week 42
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RUN DETAILS |
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| Mon 12/16 | AM - 4 miles in 25:58. PM - 6 mile hill course (600 vertical ft) in 39:00. | 10 miles | 6:30 |
| Tues 12/17 | AM - 4 miles in 25:51. PM - 2.5 miles at 5:30, 400m easy, 1 mile in 5:30. Couldn't hang with track tempo run so had to add in the easy 400 recovery. | 14 miles | 6:14 |
| Wed 12/18 | AM - 4 miles in 26:18. PM - 6 miles on hills. Crawling slow (6:45?), right achilles bad, both ankles sore, very tired. | 10 miles | 6:41 |
| Thurs 12/19 | AM - 4 miles in 26:35. 32 degrees, ice on the ground, tired. PM - 6 junk miles, heavy rain. | 10 miles | 6:34 |
| Fri 12/20 | AM - 4 miles at 6:45 pace, achilles bad. PM - 8 miles at 6:27 pace, making up missed mileage. | 12 miles | 6:33 |
| Sat 12/21 | 6 x 1 mile (road) in 5:42. Started horrible and worked up to poor. | 12 miles | 6:11 |
| Sun 12/22 | 14 miles, very easy on moderate hills. Felt quite good for a change. | 14 miles | 6:40 |
| WEEK TOTAL | Working up mileage nicely, but really struggled this week. | 82 miles | 6:29 |
Week 43
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RUN DETAILS |
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| Mon 12/23 | AM - 4 miles in 27:21. Very cold, sore. PM - 6 miles (flat) in 38:25 | 10 miles | 6:34 |
| Tues 12/24 | AM - 4 miles in 26:30. PM - 4 miles at 6:30, 4 miles hard (5:34, 5:25, 5:20, 5:08 - 21:26), 2 miles at 6:30. Track closed so used road mile course (possibly slightly short). | 14 miles | 6:13 |
| Wed 12/25 | Christmas - 8 miles unmeasured on hills. Tired. | 8 miles | 6:30 |
| Thurs 12/26 | AM - 5 miles at 6:30'ish. PM - 10 miles in 58:58, including 6 x 30 second surges. Pretty strong run. | 15 miles | 6:06 |
| Fri 12/27 | AM - 5 miles in 31:45. Felt like a struggle, but fast anyway. PM - 6 miles (flat) in 37:51. | 11 miles | 6:20 |
| Sat 12/28 | 6 x 1 mile (road) in 5:20. Quite hard, but big improvement over last week. | 12 miles | 6:00 |
| Sun 12/29 | Bad flu - missed run. | --- | --- |
| WEEK TOTAL | Good week until getting the flu. | 70 miles | 6:18 |
Week 44
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RUN DETAILS |
|
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| Mon 12/30 | Flu - no chance of running with this one. | --- | --- |
| Tues 12/31 | Uncomfortable 6 miles in 37:37. Not feeling 100%. | 6 miles | 6:16 |
| Wed 1/1/03 | New Year's Mile - 75.5, 75.1, 75.4, 75.0 - 5:00.9. Still feeling a little sick and legs flat. | 10 miles | 6:24 |
| Thurs 1/2 | 10 miles in 59:46. Tired and sick with stomach problems. | 10 miles | 5:59 |
| Fri 1/3 | AM - 4 miles in 25:24. Feeling week, but still ran pretty fast. PM - 6 miles in 37:32. | 10 miles | 6:18 |
| Sat 1/4 | 10 miles at 6:30, including 10 x 100 strides and 1 x mile in 5:30. Tried mile repeats but legs not functioning. | 10 miles | 6:30 |
| Sun 1/5 | 15 miles, very easy pace. | 15 miles | 6:45 |
| WEEK TOTAL | Flu hampered most of this week. | 61 miles | 6:24 |
Week 45
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RUN DETAILS |
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| Mon 1/6 | AM - 4 miles in 26:16. PM - 6 miles in 37:37. 11pm start, very windy. | 10 miles | |
| Tues 1/7 | AM - 4 miles in 26:07. PM - 9 miles at 6:15 pace. Bad work day, and stomach problems. | 13 miles | |
| Wed 1/8 | AM - 5 miles in 31:47. Felt real good. PM - 6 miles at 6:15 pace. Estimated since watch stopped. | 11 miles | |
| Thurs 1/9 | AM - 4 miles in 26:01, legs tight. PM - 10 miles in 58:23 + 1 mile cool down. | 15 miles | |
| Fri 1/10 | AM - 4 miles in 26:24. Wiped out from last night. PM - Easy 6, forgot to log time. | 10 miles | |
| Sat 1/11 | 6 x 1 mile (road) in 5:18. Good strong effort. | 12 miles | |
| Sun 1/12 | 12 miles at 6:40 pace. Easy pace on lots of hills. | 12 miles | |
| WEEK TOTAL | I'm logging this well after the fact, so I don't remember much. An okay week with good mile repeats. | 83 miles |
Week 46
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RUN DETAILS |
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| Mon 1/13 | AM - 5 in 33:15. PM - 6 in 37:03 | 11 miles | |
| Tues 1/14 | AM - 5 in 31:31. Feeling strong. PM - 3 easy, track 5K in 16:52 (600), 800 in 2:30 (400), 2 x 400 in 72.5 (200), 3 easy. | 16 miles | |
| Wed 1/15 | AM - 5 in 32:30. PM - 6 in 37:50. | 11 miles | |
| Thurs 1/16 | AM - 5 in 32:10. Left achilles sore for a change in addition to the right. PM - 10 hard in 58:12 + 1 easy. | 16 miles | |
| Fri 1/17 | AM - 5 in 31:18. Surprisingly fast. PM - 6 miles in 36:52. Like this morning, just flew along for some reason, but didn't feel that great. | 11 miles | |
| Sat 1/18 | 2 x 1 mile in 5:12. Very hot day, feeling thrashed, and just couldn't get it going. Padded with some very easy miles (6:45 pace roughly). | 11 miles | |
| Sun 1/19 | 14 miles easy with 2 x 800 in 2:45 on track to test 1/2 marathon pace. 800's felt terrible. Another hot day. Both achilles very bad. | 14 miles | |
| WEEK TOTAL | Great week until the weekend, still good mileage. | 90 miles |
Week 47
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RUN DETAILS |
|
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| Mon 1/20 | 6 miles at 6:25 pace. Had to work early so no AM run. | 6 miles | 6:25 |
| Tues 1/21 | AM- 4 miles at 6:40. PM - 10 x 100, 4 x 800 in 2:45 (just under 1/2 marathon race pace). | 14 miles | 6:20 |
| Wed 1/22 | 6 miles at 6:40. Very late. Busy work day and nursing achilles problem so no morning run. | 6 miles | 6:40 |
| Thurs 1/23 | 4 miles at 6:40. Late night, no morning run. Going easy to shake achilles injury, but slow running seems to almost be worse than going fast. | 4 miles | 6:40 |
| Fri 1/24 | 2 miles at 6:40. Got up late so just going very short to keep legs loose. | 2 miles | 6:40 |
| Sat 1/25 | Bakersfield Half Marathon - 1:12:22, 2nd overall. | 16 miles | 5:44 |
| Sun 1/26 | Off. Wasted from race. | --- | --- |
| WEEK TOTAL | Injury recovery, race, and bad work week made for horrible mileage. | 48 miles | 6:14 |
Week 48
|
|
RUN DETAILS |
|
|
| Mon 1/27 | 2 miles in 13:40. Sore from race, especially calves. Actually felt worse as run went on. | 2 miles | 6:50 |
| Tues 1/28 | 6 miles in 39:24. Still sore from race, but getting better. | 6 miles | 6:36 |
| Wed 1/29 | AM - 4 miles in 25:52. Essentially back to normal. Typical right achilles pain. PM - 6 miles in ??? (lost run - probably 6:30's). | 10 miles | 6:29 |
| Thurs 1/30 | AM - 4 miles in 25:35. Worked very late, so no night run. | 4 miles | 6:24 |
| Fri 1/31 | Very long work day, no running. | --- | --- |
| Sat 2/1 | In Vegas - 4 miles in 26:20 on treadmill. | 4 miles | 6:35 |
| Sun 2/2 | Traveling all day, missed run. | --- | --- |
| WEEK TOTAL | Absolutely horrendous week... | 26 miles | 6:32 |
Week 49
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RUN DETAILS |
|
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| Mon 2/3 | AM - 4 miles in 26:01. PM - 6 miles (hills) in 39:03. | 10 miles | 6:30 |
| Tues 2/4 | AM - 4 miles in 25:33. 35 degrees. PM - 1600m in 5:09, 1200m in 3:51, 2 x 800m in 2:31, 2 x 600m in 1:52, 2 x 400m in 71. Very good workout, leading Brian and Rich. | 16 miles | 6:11 |
| Wed 2/5 | AM - 4 miles in 26:11. Hurting from last night. PM - 6 miles (flat) in 37:41. | 10 miles | 6:23 |
| Thurs 2/6 | AM - 4 miles in 26:16. Very tired. PM - 9 miles in 53:20, coming down sick. | 13 miles | 6:07 |
| Fri 2/7 | Sick (chest cold), plus long work day. | --- | --- |
| Sat 2/8 | Northridge All-Comers Track Meet - 4:47.1 mile (4th), 10:14.1 two mile (1st). | 10 miles | 6:03 |
| Sun 2/9 | 12 miles in 1:15:31. Sick, but legs fine from races, and ran pretty fast in spite of being very easy. | 12 miles | 6:18 |
| WEEK TOTAL | Not too bad in spite of coming down sick. | 71 miles | 6:15 |
Week 50
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RUN DETAILS |
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| Mon 2/10 | AM - 4 miles in 26:03. Sore, tired, and sick. PM - 6 miles in 36:58. Knowing this would be slow since I was sick, I pushed a little to make up for it. Ended up pushing too hard. | 10 miles | |
| Tues 2/11 | AM - 4 miles in 26:40. Chest cold, windy and raining. PM - 7 miles in 43:52. Sick, missed track run, raining. | 11 miles | |
| Wed 2/12 | 8 miles in 50:55. Raining, long work day and still sick. Missed morning run. | 8 miles | |
| Thurs 2/13 | AM - 6 miles in 37:15. Feeling better and no rain so cranked it up. PM - 2 miles easy (6:20), 6 miles hard (33:05!), 2 miles easy (6:20). Great day. | 16 miles | |
| Fri 2/14 | AM - Working, missed it. PM - 4 miles in 26:00. Cut short for Valentines day. | 4 miles | |
| Sat 2/15 | 5 x 1 mile in 5:11 average (last 2 in 5:05 and 5:03). Felt sluggish, but the times were good. | 12 miles | |
| Sun 2/16 | 4 PM - 9 miles in 59:10. New shoes, hilly. 9 PM - 6 miles in 36:34. Feeling inspired, so let this roll pretty fast. | 15 miles | |
| WEEK TOTAL | Erratic week, but had a few good runs. | 76 miles |
Week 51
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RUN DETAILS |
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| Mon 2/17 | AM - 4 miles in 26:08. Tired, sore, pushed slightly to keep the pace good. PM - 6 miles in 37:52. Both achilles very sore. | 10 miles | |
| Tues 2/18 | AM - 4 miles in PM - 13 miles in 1:22:31 total. Included 4 miles of fartlek, and 6 x 400m hill repeats. Misjudged route and went longer than planned. Track closed. | 17 miles | |
| Wed 2/19 | AM - 5 miles in 31:55. Feeling surprisingly good after last night. PM - 6 miles (flat) in 37:02. Ran right after dinner, but stomach was okay. | 11 miles | |
| Thurs 2/20 | AM - 5 miles in 32:14. 40 mph winds, holding back a little for fast run tonight. PM - 6 miles in 38:00. Got very late + stomach problem prevented long, hard, run. | 11 miles | |
| Fri 2/21 | AM - 5 miles in 31:24. Faster than normal because last night was so easy. &n |