week of 17 August

Hills 7

Foam Roller Exercises 1-2 x this week

Weights 1-2x week-on days of your choice

Core 100 1-2 x week – 100 total reps of ab/back exercises

5 weeks to goal 10k

MPW 53 -- 49.9 + 30' swimming

Monday, Aug 17

5-7 miles easy

7.0 @ 9:29 outside.

Tuesday, Aug 18

7-8 mile total moderate run including SNW and 2-3 sets of, 30, 20, 10 sec hills @ mile to 3k effort w/easy jog down rests. Finish run 5 strides

7.85 miles. In California. 3 @ 9:33 on hotel treadmill waiting for it to get light, then 4.85@8:21/145 outside. No hills, so just went fast for 3 x (30,20,10).

Wednesday. Aug 19

Rest

AM: Flew back from California on 6:45am flight

PM: I realized, I couldn't run Th morning, so I did Th's run. On treadmill. Only did 9.0 (of 9-11) b/c it was 8:40pm when I finished. Did 8 x 5' @ 9:13 & 5 deg incline (my usual LT incline). Hitting 179 at the end of the last interval, so definitely HM effort at least.

I obviously didn't get in XT or weights.

Thursday, Aug 20

9-11 mile total moderate run including 7-8 x 5 min hills @ HM effort w/1 min jog rests. Finish run w/3 x 150m cutdowns

Rest

Friday, Aug 21

4-5 mile jog

5.0 @ 9:29 on treadmill again.

PM: Chiropractor and first experience with ART. I was already getting much better in the last week, so I'm afraid I won't be able to tell what's fixing me. There are a couple of very isolated painful spots on my IT band up towards my hip and maybe that's part of the problem. I get my gait video taped next Thursday.

No time for elliptical at work with the chiro appt and it was thundering when I got home, so no swimming either.

Saturday, Aug 22

8 mile easy run including 10 x 100m increasing effort strides w/1 min jog rests. Run the first stride @ 5k effort and the last stride @ mile effort.

8.0 @ 9:08. More on the treadmill. I've been avoidign outside!

Sunday, Aug 23

12-14 mile total moderate run including 5 x 1 miles (run the first .75 miles @ 10k effort then run the last .25 mile @ 5k effort). 5 min jog rest between reps

Thought of going outside, but the thought of doing these in full sun and 80 degrees, kept me on the 'mill. Again.

Used 9.2 (6:31) and 8.9 (6:44) for 5k and 10k paces. Messed up on first rest and only took 1 minute! I figured it out near the end of my second repeat and then took 9 minutes (1 + 9 = 10) and then 5 minutes rest for the rest. I was surprised I made it through this. My max hr's for the repeats were 179, 182, 185, 191, and 194! I planned to do 2 cooldown for 14 total, but I swear I find jogging afterwards mentally tougher. On the roads, you have no choice but to get home. Today I stopped at 13.0.

PM: Foam roller, core 100, and swimming.

week of 10 August

Hills 6

Foam Roller Exercises 1-2 x this week

Weights 1-2x week-on days of your choice

Core 100 1-2 x week – 100 total reps of ab/back exercises

6 weeks to goal 10k

MPW 52

Total: 48.1 miles, 60' elliptical, 26' swimming

Monday, Aug 10

rest

Tuesday, Aug 11

6-8 mile easy run

8.0 @ 9:04 on the treadmill. I did my test run on the treadmill at the island gym. It's very hard to compare since the treadmill could be off, but the results were much better. 1st mile was set to 6.0 mph (10:00/mile), 2nd at 6.3 (9:31), next five at 6.6 (9:05), and the last mile at 6.8 (8:49). I hit the lap button at when the distance rolled over each mile and it didn't quite match the settings. Splits were 9:44/139 (high HR b/c not sweating yet), 9:19/124, 8:57/130, 8:58/132, 8:57/131, 8:56/130, 8:57/132, and 8:41/134. The heart rates were nicely low for the pace. Who knows if the machine is calibrated though.

Wednesday. Aug 12

10-12 mile total moderate run including (no rest between pace changes)

8 min @ 10-15 sec’s faster per mile than GMP then 1 min surge

7 min @ GMP then 1 min surge

6 min @ 10-15 sec’s faster per mile than GMP then 1 min surge

5 min @ GMP then 1 min surge

4 min @ 10-15 sec’s faster per mile than GMP then 1 min surge

3 min @ GMP then 1 min surge

2 min @ 15 sec’s faster per mile than GMP then 1 min surge

Finish run w/5 strides

On the treadmill. I screwed this up a little by accident and made it a little too easy. I went in thinking 10 secs slower than MP and alternated 7.8 mph (7:41) and 8.0 (7:30) with 8.2 mph (7:19) as my "surge" pace. This was on the same treadmill as Tues, but I didn't read the distance, so these might have registered as 10 secs/mile faster. Anyway, this wasn't hard at all. After the first minute or two I got to 150 bpm and crept to 161 at the end -- 153 bpm avg for the 41 minute "fast" part. I kinda sorta did the strides. Strides on a treadmill are not what they are on the road. By the time the 'mill gets up to speed, you're slowing it back down again.

PM: 30 min XT moderate

Weights & 30' elliptical (132 bpm avg)

Thursday, Aug 13

4-5 mile jog

5.1 @ 9:05/137. Ran outside. A little too short to rationalize the extra 30+ minutes of going to the gym. 73 and 100% humidity (i.e., dp 73).

Friday, Aug 14

8-10 mile total moderate run including SNW and 2 sets of, 30, 20, 10 sec hills??(if possible) @ mile to 3k effort w/easy jog down rests. Finish run 5 strides

9.03 @ 8:34/150. I really should have gone to the gym, but it rained like hell the night before and I had high hopes for better weather. I didn't start until 7:30am. At 7:53, the airport that I run by recorded 75.0 deg with a dp of 75.0. 100% humidity again. At least the fog blocked the sun again. Again it burned off and on the way back the sun was shining. The airport recorded 79.0 deg with a dew pt of 77.0! I think that's a dew pt record for me. Anyway I did the prescribed efforts on the flats. It really wasn't that terrible, but I'm glad I decided to turn around and make it 9 instead of 10 miles.

PM: 30 min XT moderate

Weights and 30' elliptical (126 bpm avg). I didn't get the same machine and it was hard to keep my HR up on this one.

Saturday, Aug 15 vacation

3 mile easy run including 5-7 strides @ 5k effort

Big fat zero. Wasn't going to happen. Drove back up I-95 home.

PM: Core 100.

Sunday, Aug 16

12-14 mile moderate run including 30 min run up a hill @ LT effort, full recovery then 10 x 60 sec’s @ 3k effort (on flat ground), 1 min jog recovery between reps. Finish run w/3 x 150m cutdowns

14.0 @ 9:10/160. Ran this on the treadmill. I did the same 5 deg incline and 6.5 mph. I actually did 32 min uphill b/c I accidentally hit the lap button midway. This was perfect for LT again. Avg'd 178 bpm for the last 16 minutes and hit 182 at the end. The 3k effort was only 9.0 mph. Only 6:40 pace but pretty scary on the treadmill and it felt like plenty. I managed the cutdowns at 9.5 mph for 30'' each. Only 6:19 pace? I'm supposed to run a 10k at close to that? Paces seem so much faster on the treadmill.

PM: 30 min XT moderate

26' of breaststroke. Would have done 30' but the whistle blew for life guard break time and my kids didn't want to wait around, unable to swim, to watch their dear old dad.

week of 3 August

Hills 5

Foam Roller Exercises 1-2 x this week

Weights 1-2x week-on days of your choice

Core 100 1-2 x week – 100 total reps of ab/back exercises

7 weeks to goal 10k

MPW 56

Totals: 55.0 miles + 60' swimming

Monday, Aug 3

rest

PM: Did weights at work. Came home. Mowed the lawn. Went to the pool and swam 30' breast stroke.

Tuesday, Aug 4

7-8 mile easy to moderate including 3 x 30 sec high knees up a hill, 3 x 40 1 leg hops for distance up a hill, and 3x 30 sec speed bounds up a hill

8.07 including 3 x 30 high knees, 6 x 20'' speed bounds, and 3 x 40 leg hops (that was tough). Miles were in 9:10-9:30 range except the first mile, the drills, and coming up the big hill.

Wednesday. Aug 5

9-11 mile total moderate run including 8 x 3 min hills @ 10k feel w/2-3 min jog rests. Finish run w/10 strides

11.0 @ 9:23. Ran up my 3-minute hill 8 times and jogged back down. My apologies to the young couple on the bench, but it's the only 3-minute hill in town! I did 7 strides. Strides are always tough after hills/intervals and I worked my way up in speed. I could really feel my hip/butt thing though and it was starting to radiate, so I stopped.

PM: 30 min XT moderate

I flew to Atlanta and didn't get this done. (I did on Monday instead.)

Thursday, Aug 6

4-6 miles easy

6.0 @ 9:17. Warm, but surprisingly less humid in Atlanta than DC. Maybe it's just hotter and lower relative humidity?

Friday, Aug 7

8 mile moderate run over rolling hills including SNW and 10 x 100m increasing effort strides w/1 min jog rests. Run the first stride @ 5k effort and the last stride @ 800m effort. Full recovery then 60 sec’s @ 3k effort

8.0 @ 8:28. (1:07:45). Nice moderate run. I did all as prescribed. Ran 2.4 to a 1-mile loop. The 2.4 was mostly flat, but the loop has one end 30-50' higher than the other, so I think I can call that rolling. I did the strides as described on the way back.

PM: 30 min XT moderate

Skipped. Nowhere to cross-train really.

Saturday, Aug 8 Vacation

6-8 mile easy run

8.0 @ 9:24. Took the short cut (1.1 miles) to the loop because I thought the crushed gravel would be better for my legs than the concrete/asphalt. Afterwards, drove to the beach.

Sunday, Aug 9

13-15 mile total moderate run including 3 x 8 min @ 10k feel w/2 min jog rests between reps. 10 min jog rest then 6 x 45 sec’s @ 3k effort x w/1 min jog recoveries

13.9 @ 8:33. Down on the Ga coast. Very rough weather. 75.2 deg, 75.2 dew pt at 6:45. The sun was blocked by fog(!) thankfully. 75 and foggy. Did a little under 7 out to Ft. Frederica. Despite the brutal conditions, my heart rate wasn't terrible. ~133 at 9:00 early and then 8:44/142, 9:10/144 before the turnaround.

I turned around and did the 3 x 8' @ 10k w/ 2' jog rests. I shot for ~7:00 because I run 7:01 at the 10k in June and the conditions here are worse (although the terrain is flatter). First was 7:07/168 (I think the Garmin cheated me slightly on the twisty sidewalk as it said 7:46 after 1m30sec). Second was 6:56/179. I might have run that a little hard. Third was 7:08/180. Early in this I relaxed and was about 6:55, but I took my eye off my watch and slowed some. Still this was quite a workout.

I did the 6 x 45'' on the strip by the airport. By now the fog had burned off and I was in the blazing sun. My heart rate didn't get much below 170 during the rests and I averaged 177 over the 6x45'' including the rest intervals. I was gassed and did the last 0.5 cooldown in 9:00 at 175bpm!

I drank 20oz of gatorade during the run, but this was rough.

PM: 30 min XT moderate

I got a weekly pass at a gym on the island and did the weights and 30 minutes of breaststroke.

week of 27 July

Hills 4

Foam Roller Exercises 1-2 x this week

Weights 2x week-on days of your choice

Core 100 1-2 x week – 100 total reps of ab/back exercises

8 weeks to goal 10k

MPW 56

I did 52 miles this week plus 60' of XT, 9h5m total. The first time over 9 hrs in a long while. ~10 hrs used to be my benchmark. I'm pretty sure the "hip thing" is piriformis. I laid off the NSAIDS for my stomach and b/c it's probably not good for me. The pain is mainly in my butt now.

Monday. July 27

Rest

Rest

Tuesday, July 28

5-7 mile easy run

7.0 @ 9:10/134bpm. Didn't get much sleep. 72 deg/94% (70 dp).

Wednesday, July 29

9-11 mile easy run including Everest Hill Drills 1x thru. Full recovery then 3 strides and sprint training:

Use the first few sprints as a warm up and always run in control with good form

6x 10 sec’s w/75 sec rests. Full recovery then 10 x 90 sec hills @ 3 to 5k effort w/2-3 min jog rests. Finish run w/3 strides

9.3 @ 9:09/147 bpm. Horrible HR for the pace. Very hot and sticky. 75 deg/91%. 72 dew pt has to be the highest this year. Had to get up at 4:45am to try and make the bus (car in the shop). Really bad run. I had to take a detour to the McDonald's bathroom, forgot about the everest drills and 3 strides. Did the sprints. Got through about 6 hills before realizing I had to hoof it back home if I had any hope of making the bus. Didn't do final three strides. Missed the bus and my wife drove me. Fun!

PM: 30 min XT moderate

After all that in the morning, I forgot to bring my gym bag to work so no weight or XT. Did Core 100 at home.

Thursday July 30

4-6 miles easy

AM: Did 6.15 on the treadmill. I repeated the test I did on 9 June (plus an extra mile). I did 1 @ 6.0 mph (10:00), 1 at 6.3 (9:31), and 4.15 at 6.6 (9:05). Temp/humidity inside was 70 deg/54%. My heart rate splits for the 9:05 pace were 137, 139, 141, and 145 compared to 134, 133, and 134 on 9 June. I was very dissapointed with my fitness.

PM: Did weights and 30' on the elliptical.

Friday, July 31

6-8 mile moderate run including 4 x 20 sec hill bounds, 3 x 20 sec high knees, 3 x20 x 1 leg hops for distance and 10 x 100m increasing effort strides w/1 min jog rests. Run the first stride @ 10k effort and the last stride @ mile effort

7.8 @ 9:05/157 bpm. I did a pretty good job on this. My hill wasn't great though. It was too short and probably not steep enough. I did 3 x 20 high knees, 5 x ~12'' hill bounds, and 3 x 20 x 1 leg hops. I did the strides on the track and they went pretty nicely. I did 10 laps, striding the home straight. I absolutely nailed the times from the very first one. I started w/ 24 secs (40:00 10k pace) and worked down to 22 secs (5:54 pace).

Very, very hot sticky again. Even worse than Thursday. 77 deg/83% (72 dew point).

PM: 30 min XT moderate

I did 30' of breaststroke at the pool. It was backstroke that really exacerbated my pain before. I think it might be the narrow range of motion of a flutter kick that affects it. I also hope breastroke would strengthen my hip adductors. Supposedly weak adductors cause piriformis in some people. Also weak adductors can cause duck-footedness (like my right foot). Plus breaststroke is less tiring!

Saturday, Aug 1

6-8 mile easy run

8.0 @ 9:35/140. I was very tired and my legs were a bit heavy. I went for a slow run around the lake, but my heart rate still got up there. 69/68.5 dp at the start and 76/71 at the end. I had new niggle in my right shin.

Sunday, Aug 2

14-16 mile total moderate run including SNW and 5 min @ marathon effort. 3 min jog rest then 5 x 1 min hills @ 3k effort w/1 min jog rest. 5 min jog rest then 30 min run up a hill @ LT effort. Finish w/3 x 200m cutdowns

AM: 14.0 @ 9:26/153. Did this on the treadmill and pretty much followed the plan except I didn't do the SNW (not sure how on a treadmill). 30' uphill @ LT was only 9:13 pace, but 5 deg. I hit 183 bpm at the end, so firmly LT. My old left knee really bothered me for the first mile or two. The shin is clearing up, but still there.

PM: did core 100