Monthly Archives: August 2014

Update: Counting Miles Again….

Most of you know that I had stopped counting weekly mileage. It was too easy to get caught up in the totals and when thre are plenty of times where something comes up and I can not get something in…due to a ton of outside responsibilities. I still believe this may be the right way to go as it is easy to get caught up in weekly totals, but I know people like to see weekly totals.

Anyway…I am going to count again now, but realize I am not in control of missing a day or a second run at any time.

With that being said my last 3 weeks have been:

114
117
121

Next week will be a lower week volume wise, but it will still have two solid workouts (one of which is a Renato Canova Special Block)

Workouts over those past 3 weeks were:

Week 1:

-90 mins moderate (hilly roads)
-12 x 3:00/1:00 easy (1/2 marathon to 15k effort)
-50 minute hard tempo (hilly roads)

Week 2:

-24 x 200 @ :33-:34 with :40 recovery
– 3 x 8:30 hill circuit with :45 running hard alternated with skipping/bounding/high knee-butt kicks/5 x squat jumps

Week 3:

-50 minute hard/hilly tempo (hilly roads)
– 5 x 5:00 HARD (hilly roads) /3:00 recovery

I promise to post some more specific workouts/training in the future. I need to do a better job of keeping track.

Training from 8/4-8/10 (in Bald Head Island)

Here is my training from last week. Nothing too crazy. I kept my runs/workouts to less than 1 hour a day, but added more intensity.

 

 

Monday

Dirt Road (Bald Head Island…rolling—>flat)

– 10 minute warm-up

– 6 x 5:00 w/3:00 recovery

– 5:00 cool-down

none

Tuesday

none

52 minutes pushing Colin in stroller while Amanda and Evan rode bikes

Wednesday

Dirt Road (Flat–>rolling)

– 5 minute warm-up

– 40 minute tempo

– 3:00 recovery

– 4 x :30 HARD with 2:00 recovery

– 5 minute cool-down

none

Thursday

45 minutes with Evan riding his bike

none

Friday

Dirt Road (flat—>rolling)

– 7 minue warm-up

– 16 x 1:10 hard/1:50 easy

– 6 minute cool-down

30 minutes pushing Colin in stroller while Amanda and Evan rode bikes

Saturday

 

25 minutes with Evan riding his bike (several surges of 1:00-1:30)

Sunday

none

none

Training Update…plus exciting news

Here’s a training update from the past 2 weeks. I know I need to do a better job of keeping it updated and I will as it is getting closer and closer to all of the fall marathons… I am looking at focusing on at least one fall marathon, but possibly two. I will know for sure in the next couple of weeks.

Also, I am looking at posting an exciting new announcement some time over the next week… Keep on training and feel free to ask any questions you may have about anything…

Monday

1:45 easy at Soldiers Delight…pushed up some hills the last 15 minutes

Jay Johnson–Grant Green Routine

Tuesday

60 minutes easy on grass fields

35 minutes total with 8 x :18 striders

Jay Johnson Core X Routine

Wednesday

Jemicy Field

-25 minute warm-up

-10 x 1 lap hard (1:13–>1:12)/1 lap easy (2:00)

Jay Johnson–SV Leg Circuit

– 14 minute cool-down

Jay Johnson–Grant Green Routine

Thursday

62 minutes easy on grass fields

50 minutes easy on grass fields

Friday

1:32 easy at Soldiers Delight…  

Saturday

GFS Athletic Fields

– 22 minute warm-up

– 8 x 5:00 moderate–>hard with 2:00 recovery

– 10 minute cool-down

-Jay Johnson SV Leg Circuit

 

Sunday:

55 minutes easy on grass  

 

7/28

Monday

1:52 easy at Soldiers Delight

58 minutes easy on roads/grass fields

Tuesday

OFF

OFF

Wednesday

none

Jemicy Field (Grass)

– 25 minute warm-up

– 22 x :30 Hard/:40 easy

– 15 minute cool-down

Thursday

92 minutes on rolling roads

51 minutes on roads/grass fields

Friday

1:52 at Soldiers Delight

Tried out the new Under Armour Speedform XC Trail shoes…they worked great on the technical trails.

 

Saturday

OFF

OFF (packed and had to get ready for vacation at Bald Head Island!!!)

Sunday

OFF (Driving to Bald Head Island)

32 minutes total on dirt road on Bald Head Island with several variations every ~2:00 of :30-1:30