What I've been doing. The last 3 weeks are a virtual guess as I got in the habit of not wearing my garmin and then not writing down the time or distance.
Big picture is the last couple of months I've been doing the lunge matrix before and after at least half my runs. I was doing pilates regularly (10 minutes with Denise Austen DVD) in May but have been off the wagon this month.
In June I started to follow coach squires SWEP book alpha phase level 11, but have blown it the last couple of week. At the same time I've slowly introduce and now run a good bit in zero drop Saucony shoes (Hattoris). During this time, I've also been concentrating on minimizing ground contact time by not allowing myself to rest in the stance phase (basically increasing turnover) and constantly working. I'm a bit sore with these changes and have dropped mileage while I build up.
week of 4 April
Mo - jog 2 miles @ 9:30 [recovery from Cherry Blossom]
Tu - 7 easy @ 9:12 on treadmill
We - 9 easy @ 9:15 on treadmill
Th - 6.2 easy @ 8:30 in neighborhood -- always want to run faster outside
Fr - 10 @ 8:51 on treadmill including 6 x 5' at 7:30/3 deg incline w/ 5' at 10:00/0 deg include rest
Sa - 6.2 @ 8:31 in neighborhood
Su - 9.1 @ 8:05 on lake trail including 6x1' pickups at maybe HM pace over last 30 minutes (roughly every 5 minutes)
Week - 49.6
Week comments: Been doing pilates 10' core routine from Denise Austen pilates DVD 3-4x /week for past month or so, but never logged it.
Week of 11 April
Mo - 7.92 @ 8:44
Tu - 6.2 @ 9:20
We - treadmill 8.0 @ 9:30
Th - treadmill 8.0 @ 9:30 including 6x1' at 9mph (6:40) with 2:40 rest at 6mph (10:00)
Fr - 6.15 0:55:05 8:57 138 (69%)
Sa - rest
Su - wup 0.23 miles (porta john outprioritized my warmup), Pike's Peek 10k in 39:35!
Week - 42.8
Week comments: My faster-than-normal easy pace running the previous week, combined with residual fatigue from Cherry Blossom, and running a bit too fast hard on my friday workout left me pretty sore early in the week, so I took it easy.
Week of 18 April
Mo - 2 mile jog -- more sore from 10k than 10 miler
Tu - 6 @9:25 on treadmill
We - 7.9 @ 8:39 - still easy
Th - 3 @ 10:00 on treadmill -- hamstrings sore, too much, too soon on Wed
Fr - 7.9 @ 8:51
Sa - 5.9 @ 9:02
Su - 10.3 @ 8:36 including 4x1' @ about HM effort w/ 3' rest -- moderate effort with temp @79 degrees!
Week - 43 miles
Week comments: Sore this week and didn't push it. I've been playing it by ear race-to-race for a while and consequently not getting in much mileage, but I seemed to race myself into shape. Not sure how long I can keep this peak this way though.
Week of 25 April
Mo - 6 @ 9:26 treadmill
Tu - 7.9 @ 8:41
We - 7.8 @ 7:54 including 5 x 1k @10k with 300m jog rest. 70 degrees and 65 dp. 3:58, 3:55, 3:58, 3:58, 4:08. Felt too hard on the 2nd to last so ran the last relaxed w/o looking at watch. 4:00/k is not 10k pace when 70 degrees!
Th - 7 @ 9:26 treadmill
Fr - 9 @ 8:49
Sa - 6 @ 9:45 treadmill
Su - 10 @ 8:30 including last 2.5 at ~7:40 pace
Week - 52.6
Week of 2 May
Mo - 6 @ ~9:30
Tu - 8.5 including 7 x 1 @ 6:40 with 3:00 rest
We - 6 @ ~9:30 ???? (think I did this and didn't write it down)
Th - 6.1 @ 8:43
Fr - rest
Sa - 6' wup, 10k in 40:20, 2' cdn
Su - 9 on trail
Week comments: 10k was strange. Pretty calm wind and a super flat course, but the race started a little late (~7:45) and it was 59 degrees and full sun on exposed airfield at 8am which is a little warm for my Swedish blood. There were no mile markers until mile 5, so I went by the garmin. I was about 6:23 at 1st mile and then slowed to 6:27 overall by mile 5 (6:26 is 40-minute pace). There was a big gap in front of me so I was running alone and having to yell to volunteers to find out which way to go as they were turned around directing the 5k runners who started 10 minutes later. One pointed me the wrong way and I had to turn around when they yelled after me -- only lost ~5 seconds though -- but it was around mile 5. I hit the lap button at mile 5 finally (the first with a mile marker) and saw ~6:45 pace -- which I hadn't done that. I was shocked though when the clock said 39:44 when I crossed. I quick look at the watch showed 40:20 though and that's how it ended up in the results.
Week of 9 May
Tu - 8.6
We - 7
Th - 8.6
Fr - 10.4
Sa - 3.5
Su - 12.3
Week - 56.4
Week comments: Went to all easy this week to get my volume up a little.
Week of 16 May
Mo - 6 @ 10:00 TM
Tu - 8 @ 9:15 TM
We - 7 @ 9:39
Th - 6 @ 9:56
Fr - 0
Sa - 5.44 @ 8:38 springfield loop
Su - 9.7 @ 9:38 TM
Week - 42.1
Week of 23 May
Mo - Rest -- up too late working
Tu - 7.40
We - 4.50
Th - Rest -- dog kept me up all night; turned out the poor thing had a scratched cornea
Fr - 8.00
Sa - 6
Su - 6 -- didn't get usual long run b/c of daughter's soccer tournament
Week - 31.9
Week comment: Least mileage since I was hurt last fall and least non-hurt, non-marathon-recovery, mileage in maybe 5 years.
Week of 30 May
Mo - 8.2 @ 9:05 TM
Tu - 6 mi at 10:00 alternating incline every mile -- 2 deg, 0, 3, 0, 4, 0
We - 6 @ 9:33 TM
Th - Rest? (didn't record anything for this day)
Fr - 6.14 @ 8:47 nbrhd loops
Sa - 7.23 @ 8:42 springfield loop
Su - 11.74 @ 8:42 fartlek SR to Burke lake -- 1' 1' 2' 1' 1' 2' pickups every 5'
Week - 45.3
Week comments: started doing alpha phase level 11 of http://www.speedwithendurance.com/ book on Sunday
Week of 6 June
Mo - 5 @ 9:42 TM
Tu - 7.9 @ 9:02 carleigh
We - 7.49 @ 9:12 dam out and back including 6x1' hills and 4 8'' hill sprints by dam
Th - 7.86 @ 8:56 carleigh
Fr - 10 @ 9:46 on treadmill
Sa - 3.72 @ 9:53 nbhrd -- first 0.5 in new hattoris
Su - 12 @ 9:28 -- 70 minutes + 1', 1', '2, 1', 1', 2' pickups at 7:03 (8.5 mph) every 5 minutes. 1st mile in Horratis. Rest in Frees.
Week - 54.0
Week comment: continued alpha phase of S.W.E.P. Trying new zero-drop shoes
Week of 13 June
Mo - 4 @ 9:26 ft belvoir afternoon
Tu - 8.07 @ 8:40 at belvoir (no watch, time a guess)
We - 7.9 @ 8:11 carleigh
Th - 7.85 @ 8:56 carleigh
Fr - ??
Sa - 3??
Su - 12.44 @ 8:54 to and around burke including including 1' 1' 2' 1' 1' 2' ever 5' pickups
Week - 43.3
Week comment: never wrote anything down for Fr and Sa but think I ran one or both. Put 3 for Sa (before swim meet). Wore hattoris during this week (I think on Fr and Sa) but not sure how much
Week of 20 June
Mo - 3.5 @ 9:26
Tu - 7.0 @ 8:56 springfield loop + 6 x strides at school
We - 6 @ 9:10
Th - 2.16 @ 8:59 nbhr loop + 6 x strides. Short b/c of early meeting. hattoris
Fr - early meeting
Sa - 5.0 @ 8:34 nbhrd - first 3.2 in hattoris
Su - 8.96 @ 8:14
Week - 32.7
Week comment: bah. run beginning of Mo and We in hattoris I think. The non-garmin stuff is kinda a guess. Suppose I should write it down at the time. Anyway, I increased the mileage on the hattoris. The two laps around I concentrated on minimizing ground contact time and always working to pick up the puppies and put them down as fast as I could. (I had read this article.
Week of 27 June
Mo - 6 @ 9:00
Tu - 6 @ 9:00
We - 6 @ 9:00
Th - 6 @ 9:00
Fr - 8 @ 8:55
Sa - 7 @ 8:50 -- middle 4 at 7 mph (8:34)
Su - 7.9 @ 9:07 -- carleigh easy in frees. Last .75 in bare feet b/c getting blister between toes
Week - 46.9
Week comment: work hattoris for entire runs on Fr and Sa and much of runs earlier in week. The 6 per day on Mo - Th is a total guess. I think I ran every day but can't remember how much. 6 is close enough I guess. I ran faster than normal all week continuing to try and not be lazy and minimizing ground contact. A bit sore and took it easy in old shoes (frees) on Sunday.