July 28th - August 3rd

Mileage for the Year 2014
2,430 miles

Mileage for the week 7/28- 8/3
110 miles

8/3
20 miles

Ran my Boston prep route with Elmore extention.  I didn't really want to push the pace today, but after 5-6 miles I did feel pretty strong.  Started at 7:30 pace and progressed down to some sub 6 miles at the end.  Last mile was 5:31, but ran the last 400 pretty hard.  I truly believe I'm finally absorbing the mileage or at least it's not beating me up anymore. 20 miles didn't feel like a big deal today and I feel recovered.  Almost like I'd like to run a recovery pace run tonight, but I'm not going to go there :).  Another solid week of training in the books.

8/2
17 miles (11am w/10K Classic and 6pm)

I wasn't sure what to expect this morning in the 10K Classic. It was a different course and I'm running pretty high mileage.  It wasn't the time I was hoping for, but due to the course and my mileage I'm ok with it.  I also haven't done anything specific for a 10K.  I've done a few tempo workouts, but that's it. No VO2 max stuff yet.  I'll be shooting for sub 33 closer to the marathon.

Here it is:
3 mile warm up w/strides
10K- 33:44
2 mile cool down

In the evening I did a nice and sunny 6 miles at recovery pace to Huffman and back.

8/1
11 miles (7am/4pm)

Ran to Huffman and back this morning at recovery pace and threw in 5 x 20 sec strides at the end. Felt pretty good.  In the evening I ran the same route at an easy recovery pace as well. Tomorrow is the 10K Classic. I'll see what my legs have in them, but I feel pretty fit.

7/31
13 miles (7am/6pm)

Decided to run the Alaska 10K course this morning to check it out.  I ran it at recovery pace.  It has lots of rolling hills and turns and also a hairpin turn in it. I believe it's a slower course than normal.  They changed it because of construction on chester creek this year.  Felt good running however.

Easy to Huffman and back in the evening. Felt good again.  I normally don't have the spring in my legs on recovery runs.  Nice and sunny and warm today too!

7/30
21 miles (15am/6pm)

Was up by 6am and out the door by 7 this morning. Ran my Boston prep route with Elmore extention.  It was a beautiful morning, but legs just tired. It's been the norm for Wednesday's medium distance runs when done early in the morning.  Started at 7:40 pace and progressed down to 6 min pace.

Easy recovery to Huffman and back after work.  Warm and sunny at 75 degrees! Felt good too, but made sure to slow it down.

7/29
16 miles (10am/6pm)

Ran my south loop at General aerobic pace before work and threw in 10 x 20 sec. Strides.  It was foggy and chilly when I took off. Reminded me a little of fall.

Ran to Huffman and back after work at an easy recovery pace. Felt good and it was 72 degrees and sunny! Supposed to be real nice the next few days.

7/28
12 miles (7am/5pm)

Both runs were on my Huffman route and at an easy recovery pace.  I did feel pretty good running though. I think my legs are finally adapting to the higher mileage.  In the evening it was raining pretty good, but it felt great!!!

I'm also icing my foot a lot more and it's feeling much improved.

July 21st- July 27th

Mileage for the Year 2014
2,320 miles

Mileage for the Week 7/21- 7/27
107 miles

7/27
20 miles

Ran my hilly boston prep course and Elmore extention.  It was a beautiful sunny morning.  I woke up at 6am to get a little fuel in me before getting out the door at 7:45am.  I ran the 1st 10 mile in 1hr. 08min. and the next 10 miles in 1hr which is about 6 min. pace.  I was tired at the end, but I felt pretty strong the entire run.  Another solid week.  I'm hoping to run the Alaska 10K classic next saturday.

7/26
15 miles (10.5am/4.5pm)

I felt really good during both of my recovery paced runs today.  Ran my south loop in the morning and threw in 10 X 20 sec. strides.  Ran to Huffman and back in the evening and even the sun came out! Looking forward to my 20 miler tomorrow.  Gonna run the 1st half pretty easy and then progressively pick up the pace.

7/25
12 miles

Great run this morning.  I woke up at 7am to eat breakfast and wake up before heading out the door at 9am.  Ran my south loop.  Started at 7:30 pace and progressed down to 5:47 pace.  I've been feeling really good on friday's for some reason.  It was fun.

7/24
13 miles (8am/5pm)

Ran from studio 49 this morning.  I really love that route alongside the river.  Kept it easy and at recovery pace.  Ran to Huffman and back in the evening at recovery pace as well.  Nice to run easy and listen to music.

7/23
20 miles (15am/5pm)

Woke up at 6am and was out the door by 7am.  I had a pretty good run despite it being early and being a little tired in the legs.  My plantar was also a little aggravated.  I think it has a lot to do with just running in the morning before it has a chance to warm-up.  Whatever the case, it's not that fun!  I ran my Boston prep course with elmore extention.  Started at 7:35 pace and did progress down to a 5:52 last mile.  My average was slower though (6:50 pace for entire run).

Super easy recovery after a 9hr. shift at work.  Ran my Huffman route.  Felt a little bonky because I didn't eat much today.

7/22
15 miles (4am/11pm w/ 5 @ Tempo and 300m, 200m, 100m, 200m @ Fast)

Just a nice and easy pace before work today.  The sun was out and it was beautiful and pleasant morning.

After work I ran to the Hanshew track by my house to do my tempo workout.  I am pleased with it, especially since I've been tired from the increased volume.  I was going to do 5-6 miles of tempo, but decided on just 5.  If I had someone with me or a coach watching I probably would've done 6. It was comfortably hard.  I also through in just a little fast stuff at the end, to help me with the 10K next weekend.

Here is the workout:
3 mile warm-up w/ 6 striders
5 straight miles of Tempo (5:34, 5:32, 5:29, 5:28, 5:28)
300m, 200m, 100m, 200m (not all out, but close with full 2 minute jog recovery)
1.5 mile cool down

7/21
12 miles (6am/6pm)

Both runs were on my Huffman route and at an easy recovery pace.  They were night and day though.  I did not feel very good this morning which seems to be the case lately.  In the evening though I felt a lot better.  I'm running tempo tomorrow and it's GOING to be a good workout.

July 14th- July 20th

Mileage for the Year 2014
2,213 miles

Mileage for the week 7/14- 7/20
87 miles

7/20
16 miles

I had to run early today before work.  I had a horrible run.  My legs felt somewhat tired, but my Plantar Faciatis was really annoyed this morning.  I'm not sure if it's because I didn't get a chance for it to warm up or not, but it sure is annoying.  It takes all the fun and enjoyment out of running. It was painful.  Not sure what to think about it.  I try to do the right things, but it just won't go away.  I ran my Boston Prep route with Elmore Extention and running down the hills it was really painful.  Maybe I should try to only run flats or on the treadmill for awhile. Ugggh.....

7/19
5 miles

Easy recovery pace after work today.  Ran to Huffman and back.  I felt like crap though.  I was tired and legs never felt good.  I'm sure working on my feet for 9 hrs. didn't help today.  Need to get a good nights sleep and run before work tomorrow.

7/18
11 miles

I ran my south loop today.  I felt really good finally!  Started at 7:30 pace and progressed down to 6 min pace.  My last mile was 5:37, but I ran the last 1/4 mile at 4:45 pace.  Nice to have some spring in my legs, it's been awhile.  Just one run today and tomorrow will be an easy recovery pace.  Recovery week is working!


7/17
14 miles (8am/6pm)

Ran from Studio 49 this morning and ran the chester creek bike path.  Took it at recovery pace and it was nice to run someplace new.  It was somewhat peaceful.  Felt pretty good too.  In the evening I ran my standard to Huffman and back.  Nice and sunny out too.

7/16
13 miles

I woke up at 6:10am this morning to make sure I was awake before I started running.  I ran my Boston prep route today.  I didn't really have much in my legs today.  They felt kind of heavy and not much pop.  Part of the process though.  Need to recover this week.

7/15
15 miles (10 miles w/10 x 20sec strides in AM/5PM)

Woke up early to get this done before work today.  It always takes awhile to get warmed up in the morning, but I felt pretty good.  It was nice to get a little speed thrown in at the end as well.

Easy recovery pace after work today.  Nice and sunny out too. Felt good, but tired.

7/14
13 miles (7am/6pm)

Both runs today were to Huffman and back.  I kept them at recovery pace, but still tired today.  Need to make sure I recover a little this week with this cutback week.

July 7th- July 13th

Mileage for the Year 2014
2,126 miles

Mileage for the week 7/7- 7/13
107 miles

7/13
20 miles (8 miles @ Marathon pace)

Hard run today. I debated to do this on my treadmill for pace and hydration or outside.  I opted to go outside which I'm glad I did.  I did this workout on my Boston prep route with elmore extention to Tudor.  I started at 7:30 pace and quickly progressed to sub 7 by mile 2.  I ran the first 10 miles at a good clip (miles 7,8,9 were around 6:20 pace).  At mile 10 I began my 8 miles @ MP.  It's a hilly section and I believe I ran about 5:50 pace effort.  It was a little difficult with the hills and the fact that I had zero water the entire 20 miles.  I did take a Gu thought at miles 8.5 and 14.  It was a good effort at the end of another big mileage week for me.  This next week will be more of a recovery week.

7/12
6 miles

Nice and easy recovery pace today.  I probably won't double today, so I can have a good hard long run tomorrow.  Felt good running today.

7/11
19 miles (13am/6pm)

Ran my Boston prep route this morning.  I was tired.  Started at 7:30 pace and progressed down to 6:02 pace the last couple miles.  I also threw in 6 striders at the end.

In the evening if was recovery pace to Huffman and back. Tired.

7/10
14 miles (8am/6pm)

Kept it easy recovery pace on both runs.  It was seriously pouring down hard rain this morning so my first run was done in my garage on the treadmill. In the evening I ran to Huffman and back.  Felt pretty good. Just a little tired.

7/9
20 miles (15am/5pm)

1st Day of Training camp for wrestlers going to Fargo.  I just had to head up there and open school and get a couple of things ready for coaches.  I did my 15 miles today on the treadmill.  My first treadmill run since early May I believe.  I just needed to stay close to the camp on the 1st day.  It went pretty good. Started at 7:30 pace and progressed every mile until my last mile is 5:52.  Felt good, but heel was a little touchy.  It was also a sweat fest inside the training room.

Super tired after work today, but I still got out in the rain and ran a super slow recovery pace.  It actually felt good to move the legs a little, but I'm tired.  I'll make sure to recover on both runs tomorrow.

7/8
15 miles (5am/10pm "4 @ Tempo")

I ran an easy 5 miles at recovery pace before work this morning.  Felt pretty good.

After work I decided to run my Tempo miles between Huffman and Dearmoun.  I was going to run it on the track, but I didn't have a good watch besides my GPS and that doesn't really keep track of laps, etc..  I like running on the roads better than track, but I kind of wanted to know exact pace without the hills.  Here is the workout: (I was going to try and do 5 miles of tempo, but just wasn't feeling it today)

3 mile warm-up w/ 6 strides
4 miles tempo (5:35, 5:34, 5:35, 5:36)
3 mile cool down

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

Both runs were to Huffman and back at an easy recovery pace.  Legs felt tired, but expected after a long run and big mileage week.  I did feel better in the afternoon though. Tempo workout tomorrow!