August 25th- August 31st

Mileage for the Year 2014
2,801 miles

Mileage for the week 8/25- 8/31
104 miles

8/31
20 miles (13 @ MP)- 5:41 avg.

I decided to do today's workout on the treadmill.  I just wanted to feel pace and not have to worry about hills and cracks in pavement, etc...

I felt really good today.  I do believe it's a little easier on the treadmill, but I was amazed at how I felt.  I'm thinking all this mileage is finally paying off.  I haven't felt this good during a 100 mile week.  Here is the workout:

4 mile warm-up w/ strides
13 @ MP (5:52, 5:46, 5:46, 5:46, 5:46, 5:39, 5:39, 5:39, 5:36, 5:36, 5:36, 5:36, 5:21)
3 mile cool down

8/30
13 miles (8am/5pm)

Ran with Holly in the morning. It was a cool but beautiful and sunny morning!  We ran the coastal trail from Westchester Lagoon. Nice and easy with good conversation.

Huffman and back in the afternoon. Felt really good.

8/29
17 miles  (12am/5pm)

Had a great run during my lunch hour.  I ran it on my treadmill at work.  2 reasons I ran on the treadmill today.  #1- I wanted to get this run done and not wait until this evening to run longer. #2.- Its nice to just focus on pace and keeping things easy.  My marathon in October will be flat for the most part anyways.  I started at 7:30 pace and progressed down to 5:52 pace the last mile.

Easy recovery after work to Huffman and back.

8/28
12 miles (6am/6pm)

Both runs were done at an easy recovery pace.  I felt pretty good during both runs too.  Ran on the treadmill during lunch and then to Huffman and back after work.

8/27
15 miles

After school, I ran my Boston prep route with elmore extention.  After a few easy miles, I did pick it up into the low 6's.  Last mile was 5:44.  I really think the last 2 weeks of taking it easy, I needed.  Hopefully, that was a recharge going into these last 6 weeks.

8/26
15 miles (9am w/ 6 x800m and 6pm)

Took advantage of the nice and sunny day and did my workout on my lunch hour on the South track.  I felt kinda tired on the warm-up, but strong during my workout.  Here it is:

3 mile warm-up w/ strides
6 x 800m w/ 90 sec rest (2:32, 2:30, 2:30, 2:29, 2:30, 2:26)
3+ mile cool down

Easy recovery pace to Huffman and back in the evening.


8/25
12 miles (6am/6pm)

Both runs were done at an easy recovery pace.  During my lunch hour I ran easy on my treadmill at school.  In the evening I was able to run with my new friend Holly.  Ran from the Albrecht ball fields on the corner of Elmore and Martin Luther King.  We ran the bike path on chester creek trail close to East High School before we turned around.  Nice to run with company and after raining hard most of the day the sun came out!

August 18th- August 24th

Mileage for the Year 2014
2,697 miles

Mileage for the week 8/18- 8/24
81 miles

8/24
22 miles

Ran my Boston prep route then the Elmore Extention to UAA and back.  It was slightly raining when I started, but the temps were great for running.  It was definitely fall in the air this morning.  I woke up at 6am to eat and I know that helps. Took off out the door by 7:45am.  I wasn't going to focus on pace today and just go on feel.  Started at 7:30 pace, but by mile 3 I was sub 7 and really averaged 6:30 pace for most of the run which made it real relaxing and enjoyable.  My last 2 miles were sub 6 though.

I ended up taking 2 recovery weeks and I'm pretty sure I needed it.  7 weeks to go to the marathon, so hopefully I get in some good training the next 4 weeks.



8/23
10 miles

Ran my south loop at an easy recovery pace as well.  Legs feeling much better! I really needed this extra down week.

8/22
8 miles

Easy recovery pace after work today.  I finally felt like my legs had some life in them.  I ran to Dearmoun and back in the sun!

8/21
6 miles

Man are my legs ever tired. I took it super easy today and my legs just felt dead! I'm not sure what to think? I looked in my log in past training after a half marathon and I usually bounce back a lot faster. I think I'm just gonna keep it easy the rest of this week and try to bounce back.  I don't want to jeopardize over training.  Another sunny day though on my Huffman and back route.

8/20
15 miles

1st Day of School today with Kids!!!!!! Ran after work and it was a beautiful and sunny day.  Nice to get some good weather this time of year.  My run however wasn't the greatest.  My legs still aren't recovered from Sunday.  I started at 7:30 pace and progressed down to 6:30 pace by mile 6 and finished up around 6:15 pace, but my legs just felt heavy!  I ran my Boston prep route with Elmore extention.  I'm gonna take it easy for the next few days for sure.

8/19
12 miles (7am/5pm)

Both easy recovery pace runs. I can still feel the heaviness in my legs today from Sunday.  I did feel much better in the evening run though. Another beautiful and sunny 70 degree day! Suppose to be nice all week.

8/18
8 miles

Easy recovery to Dearmoun and back.  Beautiful and sunny out.  Need to take advantage of these days, because before I know it, it's gonna get cold and dark:(  Kept it easy, but legs were tired from yesterday.

August 11th- August 17th

Mileage for the Year 2014
2,616 miles

Mileage for the week 8/11- 8/17
73 miles

8/17
18 miles (Skinny Raven Half Marathon: 1:13:39)

I had a decent race this morning.  I actually felt pretty strong for the first 7-8 miles, but then I did kind of check out mentally and didn't stay strong for whatever reason.  I was running solo, but I just didn't feel like going to the next level and hurting a little more.  I know I need to get better at that.  I've run faster, but I did when I had more workouts under my belt during training.  I believe I'm going to cut back just a little in mileage and make sure my workouts are spot on.

Here it is:
2.5 mile warm up with strides
13.1 mile race- 1:13:39
2.5 mile cool down

8/16
4 miles (4 x 20 sec. strides)

Just an easy shakeout run with some strides to get ready to race tomorrow.  My legs do feel better than they have all week.

8/15
6 miles

I ran an easy 6 miles after an all day In-service.  My legs still felt a little heavy, but after a few miles I did feel better.  Kept it easy the entire run.

8/14
11 miles (7am/4pm)

First day back to work at South today.  I was able to run 7 pretty easy, but maybe a little to fast for recovery during my lunch hour.  I felt okay towards the end.  Then in the evening around 7pm I did another 4 miles, but kept that at recovery pace.  I didn't feel all that great either.  Just heavy legs and tired.  I'm sure I'll feel better the next couple of days.  All easy running until Sunday.

8/13
12 miles

I decided to run the half marathon course to try to familiarize myself with it.  I parked at westchester  and headed out. They were paving parts of the bike path, so I had to detour some sections.  It was also raining pretty good the whole run.  It's basically a gradual uphill the first half and turnaround and gradual downhill the 2nd half.  I need to make sure I save something for that 2nd half so I can roll. I'm actually excited to race. I'd like to have a fast time, but just running hard is going to set me up for the big picture, which is my fall marathon.

Kept it pretty easy today. Felt good.

8/12
10 miles ( 5 x 800m @ 5K pace w/ 90 sec rest)

Ran up to Hanshew to do this workout on the track.  I actually felt pretty good with the 800s.  I just tried to keep it honest and not push the pace.  I'm not use to running the VO2max stuff and usually the first session is the hardest for me.  Nice to turnover a little bit today.

3 mile warm-up w/ 4 striders
5 x 800m (2:34, 2:33, 2:32, 2:32, 2:30)
3.5 mile cool down

8/11
12 miles (7am/5pm)

Both runs were to Huffman and back at easy recovery pace.  I felt surprisingly good, especially after a big week.  I'm gonna cut my mileage down this week to recover for my 1/2 marathon on Sunday.

August 4th- August 10th

Mileage for the Year 2014
2,543 miles

Mileage for the week 8/4- 8/10
113 miles

8/10
21 miles

Another great run this morning.  I wanted to take it easy and I think I did a pretty good job with that.  Started off at 7:30pace and warmed up to sub 7 by mile 3.  Ran my Boston prep route and elmore extention to UAA.  Most of my mile were around 6:20 pace and ran a couple sub 6 miles at the end.  Felt really good and another great week of training.

8/9
8 miles

Easy Recovery pace to Dearmoun and back.  Sad to say, but I'm loving these cooler temps.  Legs felt a little tired, but overall I felt pretty good today.

8/8
19 miles (13am/6pm)

Ran my boston prep route this morning.  I was gonna take it real easy, but I felt so good!  First couple were easy, but by mile 3 I was already at 6:40 pace and I probably ran the last 6-7 miles at sub 5:55 pace while holding back.  Very positive run and maybe the weather played into too.  It was cool and cloudy and felt like fall a little.

Super easy recovery pace to Huffman and back in the evening.  Felt good.

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

Ran from Studio 49 this morning. I started out really easy and I was over 8 minutes at the first mile.  Kept the entire run really easy.

Real easy to Huffman and back in the evening.  Legs were tired, but that's expected.

8/6
20 miles (15am/5pm)

I was able to get a little breakfast (toast w/peanut butter and jelly) before my run this morning.  Ran my Boston prep route with Elmore.  Started at 7:30 pace and felt a little tired and heavy legs. I started to feel better around mile 4. I eventually progressed down to 6:15 pace for the remainder of run and ran a 5:23 last mile. I was feeling really good.

Ran to Huffman and back at recovery pace after a long day of work. I was tired physically and mentally. Got it done though.

8/5
16 miles (10am/6pm)

Ran before work this morning and my legs felt tired and heavy. No pop at all.  I ran my south loop with a little extra.

Ran home from skinny mini at recovery pace. Legs felt tired and heavy again.  Need to recover tonight and get some quality sleep!

8/4
15 miles (9am/6pm)

Both runs were at easy recovery pace. I felt pretty good too. In the morning I took off from studio 49 and took the trail all the way to Elmore. I really like that trail alongside the river. In the evening I did my standard Huffman and back. Both runs were done in the light rain.