Training

Training Week of 7/15:

Monday: 90 minutes easy (half on roads/half on trails) then 2 sets of the following form drills: A-Skip, Butt Kicks, B-Skip, High Knees (hoping to open up my hip/glute area a little bit more)

Training Week of 7/7:

Sunday: Lakeside-11 (counter-clockwise) in 77:45

Saturday: 30 minutes easy on roads with 4 x :12 striders

Friday: 45 minutes on turf fields at Garrison Forest School (last 10 minutes barefoot)

Thursday: Lakeside-11 (clockwise) in 66:11. Pushed hard up every hill and kept it somewhat moderate throughout.

Wednesday: 55 minutes on grass fields…picked it up to sup 6:00 pace over the last 15:00.

Tuesday: Lakeside-11 (clockwise) in 71:53

Monday: 65 minutes total…45 minutes easy on grass then 7 x :12 hill sprints with 2:00 recovery jog (Lochinvar Hill)

Training Week of 7/1:

Sunday: 30 minutes spinning on bike…weights/core…10 minutes easy running on treadmill (still trying to be smart and give my hip a rest with the two longer runs the past two days)

Saturday: 78 minutes easy on roads  (new loop that I will start doing consistently….calling it Lakeside-11. It has several uphills and downhills…today I ran it counter-clockwise)

Friday: 87 minutes…3/4 of it on hilly trails

Thursday: 50 minutes on turf fields at Garrison Forest School  (worked down to 5:40s)…last 10 minutes were barefoot.

Wednesday: am: 30 minutes easy pushing boys in double stroller with Amanda, her brother Adam, and his fiancé Brit. / pm: 45 minutes on golf course at Greenspring Valley Hunt Club  (made it into an unstructured circuit alternating 2-3 minutes of running in between exercises all from waist down…walking lunges, squats, side ways lunges, Jay Johnsons Myrtle Routine, etc…)

Tuesday: 60 minutes total…ended by steep hill and did 4 x :12 hill sprints with 3:00 recovery jog

Monday: 55 minutes easy

Training Week of 5/27:

Sunday: (Bel Air Town Run 5k)  2 mile warm-up…3.1 mile race….2 mile cool-down / pm: 30 minutes easy pushing double stroller. Race: 4:26/4:46 (9:12)/5:28 last 1.1 The first mile is definitely the fastest, but I wasn’t expecting to be at 4:26. In hindsight it was definitely too fast as I suffered from it over the last mile. The last mile is the hardest, but I shouldn’t have slowed down as much as I did. I lost the fight that was pushing me through the first 2 miles and found myself settling in.

belair2013           5551db8cbfc183f4e589f6f42f3d2cd0

Saturday: 45 minutes total…6 x :12 hard striders
Friday: 50 minutes on turf fields at Garrison Forest School  2 x :15 striders/ 30 minutes with Amanda pushing boys in double stroller

Thursday: 90 minutes total on roads/sidewalks….65 minutes easy then 2 x :15 striders and 8 x :12 hill sprints with 2:00 jog recovery  (20 minutes of weights/core)

Wednesday: 50 minutes on turf fields at Garrison Forest School  4 x :15 striders / 30 minutes with Amanda pushing boys in double stroller

Tuesday: 50 minutes on turf fields at Garrison Forest School  / 30 minutes with Amanda pushing boys in double stroller

Monday: 40 minutes on turf fields at Garrison Forest School    (20 minutes of weights/core)

Training Week of 5/20:

Sunday: (RACES) MCVET 5k/10k (5k at 7:00 and 10k at 8:00) Race Report coming later tonight, but I ended up winning both. A couple Ethiopians came up from DC so it made the race more competitive then it has been in a few years. I ran 14:55 and 32:22.

Saturday: 45 minutes with 6 x :15 striders on slight uphill over last 10 minutes

Friday: 50 minutes easy on roads/sidewalks then 2 x :15 striders….4 x :12 hill-sprints! / pm: 30 minutes with Amanda (pushing the double stroller)

Thursday: 65 minutes on roads/sidewalks…legs finally starting to feel better. Downhills still hurt my quads. Finished up with 4 x straightaways on turf hard…

Wednesday: 45 minutes on on turf fields at Garrison Forest School  Lets are still sore…last 7:00 were barefoot

Tuesday: 30 minutes on turf fields at Garrison Forest School  OUCH!!! I don’t even know if you could call that running.

Monday:  30 minutes on turf fields at Garrison Forest School  OUCH!!! I don’t even know if you could call that running.

Training Week of 5/13:

Sunday: Pocono Marathon (1st in 2:22:10…HARD course!)

Saturday: 25 minutes with 4 x :15 striders

Friday: 40 minutes with 4 x :15 striders

Thursday: 40 minutes with 4 x :15 striders

Wednesday: 40 minutes/40 minutes

Tuesday: (Valley Centre 715 meter loop/Hill Behind Sam’s Club)  15 minute easy warm-up….6 x :12 hill sprints with 2:00 recovery jog…2 laps of Valley Centre in 2:18/2:17 (5:10–:08/mile)…6 x :12 hill sprints with 2:00 recovery jog…2 laps of Valley Centre in 2:19/2:14 (5:12–:01/mile)…10 minute cool-down.

Monday: 60 minutes easy on turf fields at Garrison Forest School

Training Week of 5/6:

Sunday: am: 30 minutes easy with Amanda and pushing boys in double stroller / pm: 40 minutes pushing Evan in stroller while Colin napped.

Saturday: (14 miles total) T. Rowe Mile Loop–3 miles easy warm-up….5 miles at 6:00-5:54-5:50-5:48-5:44…3 miles at 5:14-5:13-5:12…3 miles easy cool-down (legs felt good, but did get tired earlier than expected…looking forward to an easy week next week to get my legs ready to go at Pocono.

Friday: 57 minutes on turf fields at Garrison Forest School / 30 minutes easy with Amanda and pushing boys in double stroller (legs felt much better today)

Thursday: 16 minute warm-up….6 x :12 all-out hill sprints with 2:00 jog recovery…2:00 jog over to Valley Centre Loop then 6 laps alternating 1 lap harder with 1 lap moderate (hard laps were around 5:00/mile and moderate were 5:24/mile)….2:00 jog back to hill then 6 x :12 all-out hill sprints with 2:00 jog recovery….2:00 jog back to loop then 6 more loops alternating 4:52–>48/mile with 5:24–>22/mile….15 minute cool-down / pm: 30 minutes easy with Amanda and pushing the boys in the double stroller  (legs felt better, but pretty wrecked by the end of the workout)

Wednesday: 50 minutes on turf fields at Garrison Forest School / pm: 30 minutes easy with Amanda and pushing the boys in the double stroller (legs still a little sore)

Tuesday: 50 minutes on turf fields at Garrison Forest School / pm: 30 minutes easy with Amanda and pushing the boys in the double stroller  (Legs sore)

Monday: 45 minutes in the rain on turf fields at Garrison Forest School (Amanda came down with the boys and ran 30:00 with me…the boys loved running around and playing in the rain!)/ 15 minutes of weights/core  (Legs sore)

Training Week of 4/29:

Sunday: 8 minute warm-up...Frederick Half Marathon 1st place in 1:05:39. Race recap is here…8 minute cool-down (to car to get changed and back)

5186e71155cc1.image              5186e71b52410.image

Saturday: pm: 30 minutes on roads with 5 x :12 hard slight uphill with 1:00 recovery

Friday: lunch: 45 minutes easy on sidewalks / pm: 30 minutes easy with Amanda pushing boys in double stroller

Thursday: 72 minutes total on turf fields at Garrison Forest School (was going to leave campus and run on roads/trails, but lets were pretty sore from last nights workout) / pm: nice hike with the family!

Wednesday: pm (1): 50 minutes easy on turf fields at Garrison Forest School (Amanda and the boys met me and I ran the last 30:00 with Amanda. The perks of living where you work…! pm (2-9:00)): 22 minute warm-up on grass athletic fields….8 x :12 all-out hill sprints with 2:00 recovery…3:00 jog to Turf…8+ minutes of 1 lap hard/1 lap moderate (hard laps were :54 and moderate were 1:07-08)…3:00 jog to hill…8 x :12 all-out hill sprints with 2:00 recovery…3:00 jog to turf….8 laps continuous (first 5 laps at 1:00 then :59/:58/:54)….10 minute cool-down

Tuesday: lunch: 50 minutes easy on turf fields at Garrison Forest School / pm: 30 minutes easy pushing boys in double stroller

Monday: lunch: 40 minutes easy on turf fields at Garrison Forest School / pm: 30 minutes easy with Amanda pushing boys in double stroller

Training Week of 4/22:

Sunday: 20 miles (on rolling pavement (T.Rowe Price Loop)
2.5 easy 16 at 6:00-5:52-5:50-5:40-5:42-5:39-5:31-5:33-5:30-5:28(1/2 gel) 5:28-5:21-5:19(1/2 gel)-5:13-5:12-5:03…1.5 easy   (Really surprising myself lately…I had intended up to run between 5:50-6:00/mile, but it felt too easy)

Saturday: 20:00 warm-up…10 x 200 all at :32.low with :40 recovery jog….2 miles in 9:53…10 x 200 first 8 all :32.low with 9 at :30 and 10 at :28….14:00 cool-down

Friday: 50 minutes easy on turf fields at Garrison Forest School
/ 4 miles easy pushing double stroller on NCR Trail with Amanda (Evan rode his bike the whole 4 miles…#impressive!

Thursday: 80 minutes easy

Wednesday:  40 minutes easy on turf fields at Garrison Forest School
/ 30 minutes pushing boys in double stroller with Amanda

Tuesday: (~31 miles total)

am: (T. Rowe Price Parking Lot Loop…Mile Rolling Hills) 3 mile warm-up…6 miles at 5:41-5:41-5:38-5:32-5:33-5:32 (put on flats) 6 miles at 5:01-5:01 (decided it would be best to slow down a bit)-5:07-5:06-5:02-5:04…1 mile cool-down

pm: (T. Rowe Price Parking Lot Loop…Mile Rolling Hills) 2.5 mile warm-up…4 miles at 5:36-5:32-5:26-5:24 (put on flats) 5 x mile with 2:00 jog recovery in 4:50-4:47-4:48-4:49-4:45…2.5 mile cool-down

Monday: 45 minutes easy on turf fields at Garrison Forest School / 30 minutes easy pushing boys in double stroller with Amanda

Training Week of 4/15:

Sunday: 90 minutes total…52 minutes then 10 x :10 all-out hill sprints

Saturday: 60 minutes total…first 30 pushing double stroller and last 30 on turf fields at Garrison Forest School

Friday: (T. Rowe Price Parking Lot Loop (1 mile rolling hills on pavement))  3 miles easy warm-up…5 miles moderate (6:04-6:07-6:00-5:59) right into 12 miles at a little slower than marathon pace to a little faster than marathon pace (5:31-5:30-5:26-5:18-5:22-5:19-5:12-5:15-5:08-4:58-4:59-4:56)….mile easy….4 x :50 hill STEEP hill repeats on campus with 1:30 recovery…mile cool-down

Thursday:  75 minutes easy on trails

Wednesday: 50 minutes easy / 30 minutes easy with boys in double stroller

Tuesday: am: (T. Rowe Price Parking Lot Loop (1 mile rolling hills on pavement)) 3 mile warm-up….8 x :30 hard downhill with jog back recovery (to beat up my legs and get them used to being tired when completing a workout)….6 x mile with 1:00 recovery in 4:59-4:57-4:56-4:55- (flats) 4:49-4:47 / pm: (PART 2) (Treadmill) 15 minute easy warm-up….20 minutes continuous at 8.5mph as follows: 0-2:30 at 5%—2:30-5:00 at 5.5%—5-10 at 6%—10-15 at 6.5%—15-17 at 7%—17-18:30 at 7.5%—18:30-20 at 8%…..10 minute easy cool-down

Monday: 45 minutes easy / 30 minutes pushing double stroller (15 minutes of weights)

Training Week of 4/8:

Sunday: am: 25 minutes pushing boys in double stroller  / 72 minutes on grass with rolling hills…finished up with 4 x :15 striders

Saturday: 60 minutes total…first 30 minutes pushing boys in double stroller, then finished up the run with 30 minutes on turf fields at Garrison Forest School while they ran around and played.

Friday: (out the door by 4:00 am) ~21 miles total…first 110 minutes easy (mid 6:00s/mile) after 110 minutes I ran 4 miles moderate at 5:41-5:36-5:27-5:23 then couple miles easy to my house (I had planned on totaling 3 hours, but wasn’t feeling great and I kept thinking about everything I had to get done in the morning before school…so called it a day at 143 minutes)

Thursday: 70 minutes on trails with rolling hills

Wednesday: lunch: 20 minutes easy on turf fields at Garrison Forest School with 4 x :15 striders (Amanda and they boys stopped by…Evan and Colin loved running around with me. ResizedImage_1365610090793 pm: 20 minute warm-up…mile race in 4:03.09 (Splits I heard (not sure if accurate): 59, 1:59) 20 minute cool-down

Tuesday: 50 minutes easy on turf fields at Garrison Forest School 

Monday: 40 minutes easy on turf fields / 15 minutes of weights/core followed by 20 minute easy run on treadmill

Training Week of 4/1:

Sunday: am: (T.Rowe Price Mile Loop (Rolling)) 14 miles total—3 mile warm–10 miles at 5:44-5:36-5:30-5:32-5:29-5:26-5:24-5:18-5:10-5:06–1 mile cool-down /pm: 12 minute warm-up—8 x :10 hill sprints with 2:30-3:00 jog recovery (grass hill behind lower school)

Saturday: 30 minutes easy on turf fields at Garrison Forest School

Friday: 40 minutes easy on turf fields at Garrison Forest School (5:00 barefoot) / 20 minutes of weights/core…then 20 minutes easy on treadmill   (allergies feeling a little better)

Thursday: (Valley Centre) 20 minute warm-up—-10 laps alternating 2:30/2:10….2:00 recovery to put on flats….8 laps continuous at 2:15/lap (5:04/mile)—15 minute cool-down  (I felt really bad today…feels like more than just being tired. I think it may be allergies….every year at this time I have issues with it! I go from feeling awesome running to feeling like I’m anemic and not able to continue workouts I had been doing before. What’s weird for me is that I don’t have the typical allergy symptoms. I just feel like crap when running and I’m tired all of the time….)

Wednesday: 60 minutes total…40 minute warm-up—2 striders–6 x :10 hill sprints with full 3:00 jog recovery / 75 minutes on trails with Chris Chattin

Tuesday: 50 minutes easy on easy turf fields at Garrison Forest School (5:00 barefoot) / 55 minutes easy on treadmill

Monday: (300 meter section of flat pavement…marked every 100 meters) 15 minute warm-up—-20 x 200 meters…first 18 all had 100 meter recovery in :38-:42 and 19 and 20 had 2:00 recovery before each. Odd numbers were run into slight headwind and all run at :32.something and evens were done with the wind in :31.something. 19 was run in :27.8 and 20 was :27.9——–8 minute cool-down   / 20 minutes of weights/core / pm: 30 minutes pushing boys in stroller with Amanda

Training Week of 3/25:

Sunday: 45 minutes really easy on Greenspring Valley Hunt Club golf course

Saturday: 136 minutes (~20 miles) on roads/sidewalks/trails. Checked my pace throughout the run and it was always between 6:20-6:40/mile

Friday: am: Valley Centre (715 Meter Flat Loop)  30 minute warm-up—–4 loops/3 loops/2 loops with 1 loop really easy (3:30-4:00) for recovery. Splits: 8:41–2:11/2:10/2:10/2:10 (4:52/mile)….6:16–2:05/2:06/2:05 (4:41/mile)…(changed into racing flats)…3:57–2:00/1:57 (4:30–>4:23/mile)…2 x 200 in :28.6 and :28.2—-20 minute cool-down   / pm: ~3 miles total on turf fields at Garrison Forest School …did a unstructured circuit of a ton of different exercises focusing on all parts of the body with diagonals in between each

Thursday: 85 minutes on roads with 2 :15 striders and 4 x :10 hill sprints (full 3:00 recovery jog) over the last 15 minutes of the run

Wednesday: am: 63 minutes easy on roads/sidewalks / lunch: 50 minutes easy turf fields at Garrison Forest School (5:00 barefoot)

Tuesday: (Valley Centre Parking Lot) 15 minute warm-up….12 x 300 meters with 100 meter jog in :40…12 minute cool-down (300 times: 51.2-52.2-50.5-50.9-50.4-50.5-50.2-51.6-49.6-50.7-48.7-50.3 / lunch: 5 minutes easy on treadmill…20 minutes of weights/strength work…25 minutes easy on treadmill

Monday: Off…played in snow for hours with my boys and the neighbor kids. Also ran around throwing an ultimate Frisbee around in the gym for a little while in the afternoon.

Training Week of 3/18:

Sunday: 68 minutes on golf course at Greenspring Valley Hunt Club (low to mid 6s)

Saturday: T. Rowe Price Business Park Loop…70 minutes total with 2 x mile (5:11, 5:01) with 1 mile in between…wasn’t easy, but had to get legs moving a bit again.

Friday:  easy on turf fields at Garrison Forest School (5:00 barefoot)

Thursday:  easy on turf fields at Garrison Forest School (5:00 barefoot)

Wednesday: 45 minutes really easy on easy on turf fields at Garrison Forest School (5:00 barefoot)

Tuesday: 35 minutes really easy on turf fields at Garrison Forest School (5:00 barefoot)

Monday: 20 minute shuffle…ouch!

Training Week of 3/11:

Sunday: Shamrock Marathon (VA Beach)…Race Report here  Huge thank you to J & A Racing for hosting me and my family for the weekend. This is definitely an event I will be back for in the future!

Saturday: 30 minutes easy on boardwalk in Virginia Beach (4 x :15 striders)

Friday: 30 minutes easy on turf fields at Garrison Forest School

Thursday: 40 minutes easy on turf fields at Garrison Forest School

Wednesday: Valley Centre Loop (715 meters): 20 minute warm-up….6 laps at marathon pace/effort….15 minute cool-down.  Splits (actual mile pace in ()): 4:36 (5:10)–4:33 (5:07)–4:32 (5:06)  / lunch: 30 minutes easy on turf fields at Garrison Forest School

Tuesday: 50 minutes easy on turf fields at Garrison Forest School

Monday: 45 minutes easy on turf fields at Garrison Forest School

Training Week of 3/4:

Sunday: 120 minutes easy on roads/sidewalks/grass…really focused on holding myself back and running easy. I checked my pace a few times just to see how fast I was going and it was always between 6:55 and 7:05. The whole entire run felt easy and I felt like I was running much slower than I was… Finished up with 4 x :15 hard over last 5 minutes.

Saturday: 40 minutes easy…pushing boys in stroller with Amanda.

Friday: Valley Centre (paved flat 715 meter loop) 21 minute warm-up….16 laps continuous alternating a hard lap with a moderate “recovery” lap….,20 minute cool-down  Splits: 2:14/2:31-2:10/2:30-2:08/2:30-2:09/2:29-2:06/2:30-2:07/2:30-2:07/2:28-2:04/2:25   (I did not put the actual pace for every lap, but here are some lap times with actual pace:  Hard Laps:   2:10 (4:52), 2:08 (4:48), 2:06 (4:43), 2:04 (4:39)—-”Recovery” Laps: ,2:30 (5:37), 2:28 (5:33), 2:25 (5:26)

Thursday: am: 40 minutes easy on treadmill  / lunch: 50 minutes on turf fields at Garrison Forest School.

Wednesday: 43 minutes easy on turf fields at Garrison Forest School.

Tuesday: am: (Valley Centre (715 meter) Loop) 5:30 am:—-15 minute warm-up….12 loops moderate….3:00 jog/change into flats…12 loops starting a little faster than marathon pace and picking it up throughout…..12 minute cool-down.  2 loops splits (actual pace in ())—5:02 (5:38)–4:57 (5:34)–4:57 (5:34)–4:55 (5:32)–4:48 (5:24)–4:49 (5:25)……….4:34 (5:08)–4:34 (5:08)–4:33 (5:07)–4:33 (5:07)–4:31 (5:05)–4:28 (5:01)  / lunch: 12 minute warm-up…..16 laps continuous with first 8 moderate/8 loops harder…10 minute cool-down    2 loop splits (actual pace in ()): 4:58 (5:35)–4:52 (5:28)–4:51 (5:27)–4:51 (5:27)–4:28 (5:01)–4:29 (5:02)–4:31 (5:05)–2:12 (4:56)–2:08 (4:48)…was able to finish strong, but definitely had to push and focus to maintain pace over the last 5 laps.

Monday: 50 minutes easy on turf fields at Garrison Forest School (last 6:00 barefoot)

Training Week of 2/25:

Sunday: (on golf course at Greenspring Valley Hunt Club) 20 minute warm-up….25 x :18 seconds hard/:50 second loop back recovery on flat fairway….20 minute cool-down

Saturday: 136 minutes on rolling hills (roads/sidewalks)….I checked my pace several times throughout the run and it was always between 6:30 and 6:50. The pace of the run felt easy, but I was definitely feeling the effects of my glycogen stores not being back to normal from Thursday’s workout over the last 30 minutes or so…..that was the point of this long run!

Friday: 50 minutes easy on turf fields at Garrison Forest School (last 6:00 barefoot)

Thursday: Valley Centre (paved flat 715 meter loop)  15 minute warm-up….3 x 10 laps with 2 lap moderate recovery then 5 x 200 with 200 jog recovery…17 minute cool-down

2 lap splits (actual pace in ()) 4:39 (5:14) – 4:38 (5:13) – 4:39 (5:14) – 4:38 (5:13) – 4:34 (5:08…..5:15 (5:54)….4:36 (5:10) – 4:36 (5:10) – 4:33 (5:07) – 4:32 (5:06) – 4:32 (5:06)…..5:10 (5:48)….4:29 (5:02) – 4:28 (5:01) – 4:30 (5:03) – 4:28 (5:01) – 4:28 (5:01)….5:17 (5:56)…. 5 X 200 all at :32 with 200 jog recovery in 1:00

Wednesday: 50 minutes on turf fields at Garrison Forest School with 8 x :15 hard striders over last 10 minutes

Tuesday: 50 minutes on turf fields at Garrison Forest School (last 6:00 barefoot) / 33 minutes easy on indoor track

Monday: 33 minutes easy on turf fields at Garrison Forest School. / 20 minute weight session

Training Week of 2/18:

Sunday: am: 22:00 warm-up…..Hilly 10 mile race (RRCA Club Challenge) in 52:39 (Splits: 4:48/4:59/5:08/5:10/5:15/5:29/5:21/5:35/5:24/5:20)….13:00 cool-down  (Details in blog post)  / pm: 35 minutes on turf fields at Garrison Forest School  (last 6:00 barefoot)

Saturday: 50 minutes easy on turf fields at Garrison Forest School. 4 x :20 uphill progressive striders 

Friday:  50 minutes easy on turf fields at Garrison Forest School. (last 7:30 barefoot) /  20 minute weight sesson

Thursday: (Valley Centre (715 meters)) 20:00 warm-up…..2 loop splits with actual pace in (): 4:41(5:16)–4:39(5:14)–4:37(5:11)–4:36(5:10)… 2 loop recovery in 5:30 (6:11) (Quick change into flats)… 4:36(5:10)–4:33(5:07)–4:27(5:00)–4:26(4:59)….11:00 cool-down

Wednesday: am: 81 minutes easy on roads/side walks (Planned to do a workout, but did not feel good (see blog post)) / lunch: 45 minutes easy on turf fields at Garrison Forest School (last 7:30 barefoot)

Tuesday: 43 minutes easy on treadmill /  30 minutes easy on indoor track

Monday: 60 minutes total. 40 minutes on turf fields at Garrison Forest School…..20 minute weight session….20 more minutes on turf fields.

Training Week of 2/11:

Sunday: 79 minutes total on turf fields at Garrison Forest School.  Details: 30 minute warm-up….25 x diagonals (all at around :18–18.5) with a half loop recovery (:47-:50)…20 minute cool-down   (Nice short workout to get my legs turning over…I like these as it makes the other paces feel easier. I also think it will help me with some of the muscular fatigue I feel later in the marathon. I’ll do 30 of these in a couple weeks.)

Saturday: 50 minutes easy on turf fields at Garrison Forest School. Back is still acting up and more focused on the left side. I started doing a lot of glute strengthening that I slacked on lately and it seems to be working great. I also noticed that it seems like my left psoas is in spasm/tight….so I’ve been working on that as well.

Friday: 22 miles total 15 minute warm-up….18 miles at 5:40-30….15 minute cool-down. Planned to do 20 mile progression (at Valley Centre) as 6 at 5:50–>5:40, 6 at 5:40–>5:30, 6 at 5:30–>5:20, 2 HARD. My low back went into spasm at around 2.5 miles into the run (first 2 miles were both at 5:40). I stopped and stretched for a minute and then decided to go out on the roads and just get in a longer run…5 minutes later my back started to feel better and I picked it up again. I ran out on roads for 50 minutes before returning to Valley Centre parking lot to finish the rest of the run. I checked my pace 3 different times out on the roads and it was always between 5:35-5:40. After returning to Valley Centre I ran the rest of the run at 5:35—>5:30 with the last 1/ 2 mile at 4:50 pace.

Thursday: 81 minutes on golf course at Greenspring Valley Hunt Club.

Wednesday: 50 minutes easy on turf fields at Garrison Forest School.

Tuesday: am (5:15): 36 minute warm-up……6 x 2 loops with 1:00 recovery (Valley Centre) with :55-1:05 recovery jog….14 minute cool-down   (2 loop splits (actual pace in () ): 4:26 (4:59) – 4:25 (4:58) – 4:25 (4:58) – 4:23 (4:55) – 4:19 (4:50) – 4:15 (4:45))  / pm: 20 minute weight session

Monday: 40 minutes easy on turf fields at Garrison Forest School.  / 30 minutes easy on treadmill

Training Week of 2/4:

I would call this week a “solid” week of marathon training. I was able to get in some work, but spent most of the week recovering from last Sunday’s 29 mile run. Saturday’s workout wasn’t spectacular, but I still got in the work. I used map my run and the loop I run at Valley Centre came out between 715-720 meters every time I measured it. What does that mean? It looks like 2:20/lap would be around 5:15/mile. I like that I now have an idea of the pace I’m running….it makes the workout this past Saturday one that started out around 5:25/mile and went down to 5:15/mile. I’ll take it in the wind and being tired.

Sunday: 50 minutes easy around athletic fields

Saturday: (22-23 miles total) 21 minute warm-up / 10 loops–8 loops–6 loops–4 loops–2 loops with 2 loop moderate recovery. (2 loop splits: (4:55-4:52-4:52-4:51-4:51) (5:41) (4:48/4:47/4:46/4:44) (5:35) (4:43/4:43/4:41) (5:42) (4:41/4:40) (5:39) (4:35)) 12 minute cool-down

Friday: 50 minutes easy on turf fields at Garrison Forest School.

Thursday: am: short (20:00 weights session) / 91 minutes on golf course at Greenspring Valley Hunt Club.

Wednesday: (8:00 at night..dark) 77 minutes total on turf fields at Garrison Forest School….20 x diagonals (:18–>16.5) with half loop recovery in :45 (kept it somewhat honest)

Tuesday: 45 minute jog on turf fields at Garrison Forest School.

Monday: 27 minute jog on turf fields at Garrison Forest School. / short (20:00) weights session

Training Week of 1/28

Sunday: (Treadmill (due to ice/snow)) (29 Miles) 2 mile warm-up—–26.2 miles in 2:37:20 (10 mph—.5% grade)  (last 10:00 increasing incline every 2:00—2%,2.5%,3%,3.5% and 4%)—-.8 cool-down

Saturday: 67 minutes on golf course at Greenspring Valley Hunt Club.

Friday: 45 minutes easy on turf fields at Garrison Forest School. pm: short weight session

Thursday:  70 minute warm-up—–5 x 5:00 hard with 3:00 easy-moderate recovery—15 minute cool-down

Wednesday: am (5:30): 81 minutes on roads/side walks with 10 x :20 hard over last 20 minutes / lunch: 30 minutes easy on roads

Tuesday: am: 30 minutes easy on roads / afternoon: 5 minute jog on treadmill—-short weight/core session—5 minute jog on treadmill

Monday: (Treadmill–too icy outside…adjusted, see blog post) 30 minute warm-up—–30 minutes continuous uphill at 10 mph (as fast as it goes) 10:00 at 2.5%/10:00 at 3%/10:00 at 3.5%—-15 minute cool-down

Training Week of 1/21

Sunday: 30 minute jog around athletic fields

Saturday: (T. Rowe Price Loop) 14 miles total with middle 10 miles at 5:48-5:43-5:39-5:35-5:33-5:33-5:32-5:29-5:23-5:12 (pushed last minute)

Friday: Lunch: 40 minutes easy on turf fields at Garrison Forest School. Pm: 15 minute jog—-short weight session—-15 minute jog

Thursday: Lunch: 40 minutes easy on turf fields at Garrison Forest School. Pm: 40 minutes on spinning bike.

Wednesday: (Valley Centre Parking Lot Loop) (22 minute warm-up/30 minute cool-down)  8 loops/6 loops/4 loops/2 loops with 2 loop recovery (2 loop splits—(4:51/4:50/4:47/4:46)–(5:37)–(4:38/4:39/4:39)–(5:46)–(4:33/4:34)–(5:58)–(4:24)  (Still have not measured the loop, but I like the fact that it is flat and I will be running a flat marathon in March)

Tuesday: 60 minutes on turf at Garrison Forest School. 12 x straightaway hard…starting at 12:00 I ran a straightaway hard every 4:00.

Monday: 50 minutes easy on Greenspring Valley Hunt Club golf course. 3 x :20 hard over last mile to get legs turning over.

Training Week of 1/14:

Sunday: Off…felt like I needed a day off. Was great seeing the Ravens win and make it to the Super Bowl. I know I’m truly a Giants fan, but it is nice to see our local team in the Super Bowl. It’s amazing what it has done to the city. Go Raven!!!

Saturday: (T. Rowe Price Loop) 16 miles total….12 of it at 5:45–>5:34. Tired by end, but expected…tired from Thursday.

Friday: Lunch: 40 minutes easy on the turf fields at Garrison Forest School with last 5 minutes barefoot. Pm: 2 miles running home from dropping car off to get brakes done…..2 miles back to pick up car

Thursday: (Valley Centre Parking Lot Loop) (3 mile warm-up/2 mile cool-down) 20 loops alternating 2:18-2:20 with 2:35-2:40. I felt really strong the whole time. My knee has definitely still been a concern. It does not feel right and it is definitely swollen. It’s different from other injuries as the swelling just feels like pressure within the whole entire joint and it loosens up as I run.

Wednesday: AM: 91 minutes on roads/sidewalks…out by 5:15. Raining and COLD!!! / Lunch: 30 minutes on elliptical machine…was going to run on the treadmill, but with how my knee has been I thought the elliptical would be better.

Tuesday: 50 minutes easy on turf fields at Garrison Forest School. Was planning on getting in another 30 minutes after school, but really didn’t feel like it! (Knee still feels tight/weird)

Monday: (Valley Centre Parking Lot (I’ll post some pics of these places later)) 16 x 200 with 100 recovery in :40 (200s were all between 33 and 34). The paces aren’t crazy fast, but it’s enough to get my legs turning over and the short rest makes it a good workout overall. (Knee still feels tight/weird, but it actually felt better after this workout)

Training Week of 1/7:

It’s been a solid week of training. Other than my left knee flaring up everything went fairly well. I did my Wednesday workout on a non-measured course again, but it was a lot better than the week before. I definitely think I was sick last week, but I also started taking iron supplements again. I’m excited for the coming weeks!

Sunday: 30 minute run with Amanda and the boys. I pushed the boys in our double stroller. (Knee is definitely sore/tight….but not as bad as I expected. I had planned on doing another 30 minute run, but decided to give my knee a rest)

Saturday: 152 minute long run (23-24 miles). I ran the whole thing on roads/sidewalks as I was out the door at 5:15 and it was still dark out. I checked my pace periodically on one of my mile workout loops and it was always between 6:15-6:25. I ran 1:00 hard at 120, 128, 136, and 144 minutes…the pace in between these was between 6:00-6:10. (Knee felt tight/sore, but loosened up as the run went on)

Friday: 50 minutes easy on turf fields at Garrison Forest School. (Knee still feels weird. I was going to do some striders, but thought it would be smart to hold off)

Thursday: 80 minute run. Half roads….half trails. 4 x :20 hard over the last 10:00. (Left knee is not feeling right. It feels tight/unstable.)

Wednesday:  (Valley Centre Parking Lot Loop) 8 x 2 loops with 1:00 recovery. (4:54/4:53/4:54/4:52/4:52/4:47/4:43/4:33 (last lap in 2:13)) I would say that I ran the workout at around 15k effort. Big jump from last Thursday’s workout on the same loop.

Tuesday: 50 minutes on turf fields at Garrison Forest School. I ran a straightaway hard every 4:00 starting at 10:00….giving me 10 total.

Monday: 45 minutes easy on turf fields at Garrison Forest School. (last 5 minutes barefoot)

Training Week of 12/31:

It’s been a rough week. I don’t know if I have an underlying cold/sickness or what, but the runs/workouts felt really hard. I’m also going to start taking iron supplements again. Low iron is a chronic issue that I have been dealing with for years. If I stop taking supplements for any extended time my levels go down fast. I purposely did Monday’s and Thursday’s workouts on unmarked courses so I didn’t get discouraged by the actual pace I was running….maybe I should have done the same thing on Saturday. I also have to stay on top of my left achilles. It’s minor right now, but if I don’t take care of it I can see it getting worse. I’m going to start doing a lot of eccentric calf work…something I should do all of the time, but get lazy!

Sunday:  30 minute jog (in dark) on turf fields at Garrison Forest School (last 5-10 minutes barefoot)  Left achilles noticeable…  (Amanda brought the boys down to run around and play while I was running. I loved it! Evan kept asking me to slow down so he could run full laps with me. He definitely got in over a mile and didn’t want to leave….)  Here is a picture of us on the turf…not the greatest quality, but I like it!

evancolinmerunningturfnight

Saturday: Ouch!!! 16 miles with 12 of it at 5:40-50. I had planned on getting in 20 with 16 of it at that pace, but it felt WAY too hard. I was totally spent by the end of the run. I’m not sure what’s going on….I feel like I’ve been sick and maybe my iron is low. I can’t be that out of shape….  (Done on T. Rowe Price Business Park 1 mile rolling loop)  Left achilles sore last few miles of run…

Friday: ~ 7 miles with my buddy Chris Chattin in Ellicott City, MD. Left achilles is sore….  Chris and I went to Judges Bench for dinner and great beers after our run. (If you’re ever in Ellicott City you should check it out. Their beer selection is amazing!

Thursday: (Valley Centre Parking Lot Loop (have not measured it yet, but little less than 1/2 mile)) 5 loops hard/4 x :25 hills/3 loops hard/2 x :25 hills/1 loop hard/1 x :25 hill   Splits: (2:28/2:28/2:29/2:30/2:27) (2:27//2:26/2:24) (2:16)   Started noticing my left achilles before last 1 loop and 1 hill…maybe I should have stopped…   

Wednesday: woke up feeling like crap…whole body was sore. Struggled through a 35 minute run on Greenspring Valley Hunt Club golf course. Was planning to try and get in 70 minutes….body wasn’t letting it happen.

Tuesday: 50 minutes easy on turf fields Garrison Forest School  with last 5-6 minutes barefoot.

Monday:  (Greenspring Valley Hunt Club golf course)  16 x 1 minute hard / 1:30 easy  (Felt pretty good…but no clue how fast I was actually running)

136 minutes (~20 miles) on roads/sidewalks/trails. Checked my pace throughout the run and it was always between 6:20-6:40/mile

turf fields at Garrison Forest School

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s