March 31st- April 6th "Week #16"

Mileage for the Year 2014
1,251 miles

Mileage for the week 3/31- 4/6
82 miles

4/6
18 miles

My last long run before Boston!  I ran at a good effort and sub 6 pace towards the end, but I was tired.  I ran pretty hard on Wednesday, Friday, Saturday, and today. So, I really need to take the taper serious so I can feel refreshed at the Starting line.  I ran my Boston prep route with Elmore Extention to Tudor and back.  Like I said,  good effort and tired.

4/5
10 miles (5 @ Tempo)

It was nice to be able to sleep in until almost 9am this morning!!! I needed it.  Today's tempo went ok.  I think I was a little tired because I did just do a bunch of tempo last Sunday and my 2 medium long runs were at a pretty good effort too. Plus, my garage is a sauna.

Here it is:

3 mile warm-up with striders
5 @ Tempo (5:27, 5:27, 5:27, 5:21, 5:21)
2 mile cool down

4/4
12 miles

I was going to double this morning, but hey I'm on a taper and I got an extra hour of sleep.  Ran my Boston prep route after school today.  Legs a little heavy in the beginning, but felt great after a few miles.  Kept it pretty general aerobic pace, but ran up Huffman at a good clip and came down Birch at a decent clip too to get some leg pounding.  Started at 7:20 pace and progressed down to 5:50 pace the last couple of miles.

4/3
13 miles (7am/6pm)

Both were at easy recovery pace.  I ran home from work for the afternoon run.  My right hip flexor muscle is a little tender today.  I'll keep an eye on it.

4/2
15 miles

I work from 7am to 7pm again today, so I decide to get up at 4:30am and I was running by 5:00am.  Started at 7:30 pace and progressed down to 5:36 pace.  The last 5 miles were all sub 6.  I actually felt pretty good running, but I know if I don't focus on sleep a little more it'll catch up to me. Hopefully I'm sleeping by 9pm tonight.

4/1
8 miles

Needed to get up at 5am to finish this easy recovery pace run before work, since I'm working until 7pm tonight.  I felt good, but tired from lack of sleep.

3/31
6 miles

Super easy recovery pace.  I was really sore when I started, but felt good after a mile.

March 24th- March 30th "Week #15"

Mileage for the Year 2014
1,169 miles

Mileage for the week 3/24- 3/30
101 miles

3/30
20 miles  "Hay is in the barn!"

Had a great confidence boost workout today.  It's not that I ran suprisingly fast today, but that it felt pretty easy and no big deal.  It's nice when 20 milers seem pretty easy, especially with a workout in it.

Here it is:

3 mile warm-up with striders
2x2 mile Tempo (5:25, 5:25) 400m recovery (5:25, 5:25)
8 miles @ 6:20 avg. I ran to Dearmoun and back.
3 mile tempo (5:25, 5:25, 5:21)
1.5 mile cool down



3/29
7 miles

I had a great recovery pace run this morning before working at the RAVEN.  Sometimes good music makes a big difference. Felt great!

3/28
16 miles (12am/4pm)

I had a dentist appointment after school and I did NOT want to run 12 miles in the evening. So, I woke up at 4:45am and I was on the treadmill by 5:10am. Surprisingly I felt awake.  I started at 7:30 pace and progressed down to 5:39 pace towards the end.  Felt really good, especially for being so early in the morning.

Super easy recovery miles after work today.

3/27
13 miles (8am/5pm)

Easy recovery this morning.  Still tough to get up at 5am, but gotta get it done.  Felt pretty good, but legs a little tired from yesterday still.  Another easy recovery pace run after work.

3/26
20 miles (15am/5pm)

Had a great run today! Started at the post office and ran the totem route.  It was sunny and about 38 above!  Dry pavement too!!!!! Started at 7:20 pace and quickly progressed down the 6:20 pace.  The last 2 miles were 5:42 and 5:31.  Felt really good.

Easy 5 mile recovery in the evening on the treadmill.

3/25
13 miles (8am/5pm)

Both easy recovery runs today.  Felt good in both and my legs feeling better.

3/24
12 miles (7am/5pm)

Both were easy recovery pace runs.  My legs were definitely beat up and tired.  I think it's from running outside yesterday and running hard on downhills. Maybe the 10K friday night took a little toll too.  I warmed up throughout the day though and felt better.

March 17th- March 23rd "Week #14"

Mileage for the Year 2014
1068 miles

Mileage for the week 3/17- 3/23
93 miles

3/23
20 miles

Beautiful and sunny day.  I ran the first 13 miles outside on my Boston route.  It was great to get outside and enjoy the sun and get some hills too.  It was still pretty sketchy in areas with ice and I wanted to get down towards marathon pace the last 4-5 miles, so I did the last 7 on my treadmill.  Started at 7:30 pace and progressed down to 5:42 pace.  It's pretty awesome when a 20 miler doesn't seem to really take that much out of me.  4 more weeks!!!

3/22
10 miles (6am/4pm)

Easy recovery pace during both runs.  Ran with Jerry out on post mark drive in the evening.  Lots of traffic though since there was a nice sunset coming up.  Felt good.

3/21
(4am/12pm "10K Time Trial")

Easy recovery run in the morning.  Felt good.

10K Time Trial at the dome.  Started at 7:15pm and it was a lot of fun.  Tony Tomisch and Jake Moe helped pace and Todd List and Jerry Ross helped time.  It was a good effort, but I know I could've really pushed it more.  I felt recovered almost immediately.

3 mile warm-up
10K- 33:08
3 mile cool down

3/20
11 miles (5.5am/5.5pm)

Needed to sleep in until 6am, so know time to run before work.  I got first run done during my lunch break and my 2nd run done right after work.  Both easy recovery runs.  Felt good.

3/19
14 miles (10am/4pm)

I had to sleep until at least 5am.  Only had time to run 10 miles this morning, I wanted to get 15 but wasn't going to happen.  I did find 30 minutes after school before the wrestling banquet to run another easy 4 miles though.

3/18
10 miles (6 x 800m @ 5K)

Due to time of my root canal I did this on the treadmill instead of the dome.  I felt pretty good, but no water and my garage was a furnace!!!!!

3 mile warm-up w/ striders
6 x 800m @ 5K pace w/ 90 sec rest (11.0mph w/ 3% incline)
3+ mile cool down

3/17
12 miles (7am/5pm)

Both runs were at super easy recovery pace.  Felt really good during both. Legs a little tired from yesterday.

March 10th- March 16th "Week #13"

Mileage for the Year 2014
975 miles

Mileage for the week 3/10- 3/16
105 miles

3/16
20 miles (15 @ MP)

Had a great workout this morning.  I felt really strong the entire time.  Another good confidence boost for Boston.  Here it is:

3 mile warm-up with Striders
15 @ Marathon pace (1st 5- 5:46, 2nd 5- 5:42, then 5:39, 5:36, 5:33, 5:30, 5:27)
2 mile cool down

3/15
6 miles

Didn't get much sleep last night, but I did an easy 6 recovery pace to Huffman and back after work.

3/14
18 miles (13am/5pm)

Had a great morning run today.  Started at 7:30 pace and progressed down to 5:42 pace.  Basically the same run as wednesday, but I felt so much better today.  It felt almost effortless.  In the evening I ran to Huffman and back at an easy recovery pace and felt really good. Legs a little tired.  Big Marathon pace workout on Sunday!!!!

3/13
13 miles (8am/5pm)

Both runs were super easy recovery pace.  Felt super during both of them.

3/12
20 miles (15am/5pm)

I really wanted to run from the Post Office to Totem route for my 15 miler this morning.  I drove all the way  to the post office.  I ran about a 1/2 mile before I gave up and headed back to car.  So, Icy!!!!! I couldn't get a stride and I was going almost 9min pace. Drove home and did the 15 on my treadmill  in my 100 degree garage.  I started at 7:30 pace and progressed down to 5:42 pace.  The last 5-6 were sub 6.  I felt pretty good, but it was a sweat fest.  I know I lost a lot of water, but I did drink my 20oz water bottle.

Super easy recovery pace after work this evening.  I felt great and actually wanted to keep running I was enjoying it so much with the good music, but I knew I probably shouldn't and I need to recover.

3/11
15 miles (11am/4pm)

My workout this morning was on a treadmill since the dome was booked with ASD sports.  I did 6 X 1000m w/ 2 min active rest.  I felt pretty good once I got warmed up and my lowerback warmed up as well.  Here it is:

3 mile warm-up w/ striders
6 X 1000m @ 11.8 mph- 12.0 mph (5:05- 5:00min pace)
3 mile cool down

Easy recovery run after work tonight. Felt pretty good.

3/10
13 miles (8am/5pm)

Back was still really tight this morning and uncomfortable.  I did some exercises I googled on the internet for my lower back.  It seemed to get better as the day went on.

Both runs were at an easy recovery pace today. Legs a little tired until they warmed up.  Other than my back, I felt pretty good.

March 3rd- March 9th "Week #12"

Mileage for the Year 2014
870 miles

Mileage for the week 3/3- 3/9
105 miles

3/9
24 miles

I woke up and my lower back is still tight.  I knew I could toughen it out and get this long run done, but it was still annoying to have the tightness and pain, when I knew I would've enjoyed this run so much more.  I ran the first 13 miles outside on my Boston prep route and the last 11 were on my treadmill in my hot garage.  I started at 7:30 pace and progressed down to 5:36 pace.  The treadmill running was a lot better on my back and after a few miles, I didn't really notice the pain at all.  Solid week as well with 105 miles.  Gonna recover from this long run and get my back better quickly.  Spring Break week should help with this. I plan on getting another big mileage week.

3/8
6 miles

Easy recovery pace before working at skinny mini.  My back is definetly tight.  I could feel it when I was moving around in bed this morning.  I was fine running at an easy pace though.  It should get better soon. I'm not too worried about it.

3/7
17 miles (13am/4pm)

Had another great run this morning before work.  Started at 7:30 pace and progressed down to 5:42 pace. If felt almost effortless. I did however develop a little lower back tightness about half way through the run.

Easy recovery pace after work. Back is definitely tight, but did warm up.  I've experienced this before, so I'll keep my eye on it. Spring Break has officially begun!!!!!

3/6
13 miles (7am/6pm)

Both runs today were at an easy recovery pace.  I actually felt pretty good on both of the runs.

3/5
21 miles (15am/6pm)

Snowed pretty good last night and today.

I woke up at 4:30am this morning and was running by 5:05am.  I knew I had to work at Skinny Raven from 3-7p after work.  I really didn't want to run after working all day.  Getting up early isn't the easiest either, but I prefer that over the later.

Started at 7:30 pace and progressed down to 5:42 pace.  I felt pretty good the entire run.  Felt so good getting it done before 6:50am!!!

Easy recovery pace on my 2nd run between school and Skinny Mini.  Felt good as well.

3/4
14 miles (5am/9pm "6 x 800m @ 5K pace w/ 90 sec rest")

An easy recovery pace before I had to go into Jury Duty this morning.  Felt pretty good and I'm glad I ended up not getting picked for the long court case.

In the afternoon I did a workout at the dome.  9 miles with some 800's.  I felt really good actually doing the 800's.  I usually don't like the VO2max workouts, but it felt pretty comfortable.

3 mile warm-up w/striders
6 x 800m @ 5K pace with 90 sec rest (2:28, 2:28, 2:30, 2:29, 2:30, 2:28)
3+ mile cool down

3/3
10 miles

I was in Jury all day from 8am-2pm. Since I got into town late last night I was too tired to run before. So, I kept it super easy for all 10 miles after Jury Duty. I felt really good.  Legs a little tight still from the race.