week of 24 January

Mo - easy 5.30 0:52:00 9:49
Tu - 0 - didn't get any sleep
We - easy 12.00 1:51:33 9:18
Th - easy 6.00 0:56:46 9:28
Fr - threshold 8.20 1:08:10 8:19 - 4x7' w/ 3' on TM 6:58, 6:58, 6:53, 6:40
Sa - easy 6.00 0:56:31 9:25
Su - progression 10.03 1:21:45 8:09 - 20' hard end at end - 6:43 (7:01)/167, stopped at stop light, 1:42 (8:18), 7:12/171, 6:53/176

week 47.53 7:06:45

Everything on treadmill except Sunday. Not getting enough miles and gaining weight, but the sprinkling of quality might be paying off. Today's run went pretty well. The hard portion was very hilly and 2nd mile (7:12) was up a pretty steep hill but it was all somewhere between HM and marathon effort. Full splitsahol for today

Time Split time Distance Split pace Avg. HR Elev. chg.
0:09:19 9:19 1.00 9:20 172 (86%) 0
0:17:47 8:23 2.00 8:24 163 (82%) 0
0:26:39 8:36 3.00 8:37 156 (78%) +11
0:35:51 8:32 4.00 8:32 146 (73%) +39
0:43:49 7:58 5.00 7:58 148 (74%) -20
0:52:20 8:30 6.00 8:30 152 (76%) +25
0:57:41 5:21 6.63 8:30 143 (72%) -27
1:04:24 6:43 7.59 7:01 167 (83%) -9 -- steep rolling hills
Stopped at stop light
1:06:07 1:42 7.80 8:18 134 (67%) -23 -- jog before getting going again
1:13:20 7:12 8.80 7:13 171 (85%) +79 -- uphill with a couple descents
1:20:15 6:53 9.80 6:54 176 (88%) -17 -- rolling hills
1:22:45 2:30 10.03 10:30 160 (80%) -30

week of 17 January

With cherry blossom about 10 weeks away, I started my first full week of Hudson's half marathon training. Basically the format is sunday long run, monday easy with short hill sprints, tue speed-endurance, wed med long run, th easy, fri threshold, sat easy.

Threshold tempos are 2.5h pace, 1.5hr pace (HM) for me, and 1hr pace (a little faster the 10M pace for me).

All runs on TM this week except Monday.

• Mo - 6 easy w/ 4x8" hill sprints
• Tu - 8 mi w/8x1' 10k-3k pace on sched. I did on TM with 8x1' at 9mph (6:40) with last three at 9.3 mph(6:27)
• We - 10 easy
• Th - 6 easy
• Fr - Did 2 x 10' at 7:00 down to 6:40 I think with 5:00 rest.
• Sa - 7 easy
• Su - 10 w/ 10' near end at 6 deg and HR about 160bpm

Not going well this week. Big deadlines at work and I barely slept last night, so I bagged my run this morning.

I'm not religiously following the Hudson plans in the back of the book. I'm progressing the Su/Tu/Th runs as I feel I'm capable.

weeks of 3 and 10 January

3 6 mi - 1:00:00	4 8.1 mi - 1:19:51	5 7.82 mi - 1:08:50	6 7.82 mi - 1:09:29	7 8.57 mi - 1:13:21	8 8 mi - 1:16:39	9 8.5 mi - 1:11:23	54.81mi - 8.3hrs
10 4.5 mi - 0:45:01	11 9.58 mi - 1:16:22	12 4.6 mi - 0:45:00	13 8.16 mi - 1:09:58	14 6.2 mi - 1:00:06	15 8.4 mi - 1:17:33	16 11.01 mi - 1:33:23	52.46mi - 7.7hrs

Figured out how to cut and paste from runsaturday so that the links actually work.

Started running more "quality." I don't think my new job's going to allow me to pile on the miles like last year and it's going to take something to PR this year.

All runs are easy above except

9 Jan - aborted workout. Planned 18 x 2' @ marathon to HMP w/1' recovery, but my hamstring tightened up (10k after affects still) and I only did 4 of them before finishing the run easy

11 Jan - Did 9 Jan's workout.

13 Jan - Structured fartlek with 25 x 45 sec/15 sec recovery at somewhere between marathon and 10k effort (who knows?).

16 Jan - fartlek. 10 x 45 sec @ 10k-3k (probably 10k to 5k pace actually). Complete rest. Did the 45 sec about every 5 minutes.

The 16 Jan run was straight from "Run Faster from the 5k to the Marathon" by Brad Hudson and Matt Fitzgerald. After lots of indecision, I decided to use their half marathon plan for Cherry Blossom. It's 16 weeks, but I'm coming in at week 6. It should be OK, I think, though as the first part is the introductory period and seems to assume pretty low mileage. The schedule from here looks like it's in the 50's and peaks in the 60s. Sun long run, easy run with some very short hill sprints (e.g., 8x10 sec) on Monday, workouts Tu and Fr (the usual), medium length easy run (like 10 miles) on Wed., and easy on Fr and Sat. I'm glad to have finally settled on a plan.

I probably won't do the marathon in May. Might as well save it for the fall when it will count for NYCM. By the way, I had the auto-qualifier time wrong -- it's 3:10:00 no 3:15:00! That's good though. I'm up for a challenge :-) If I want to weenie out though, they have a half time of 1:30:00, which would be way easier for me.

2011 Goals and rough plan

2/19 - GW b'day 10k (maybe)
3/13 - St Patrick's Day 8k
4/2 - Cherry Blossom
5/17 - Pike's peak 10k
5/1 - toying with an idea of a marathon. There's a local one, but worried it will be too hot
11/?? - Fall marathon. NCR, Richmond?

Goals are

• sub-40 10k by 40th b'day in June
• PR at Cherry Blossom and keep streak going (1st 6 years of running April 10 milers: 1:24:49, 1:19:25, 1:09:49, 1:08:49, 1:06:43, 1:05:55).
• run 40-year-old NYCM auto-qualifier (3:15:00 3:10:00) in the fall