Training Log: 4/16 – 5/20

I’ve gotten very behind on posting my training the past month so I will do a big data drop today! I’m in the middle of the month-long tryout process at CESA so things have been busy. I’m healthy and continuing to build steadily and safely.  I’ve had 2 races since I last posted. Here’s a brief break down of how each went:

Reedy River 10k (Greenville, SC): 31:38, 5th place. First mile was 4:49 which was the first time I was under 4:50 in over 3 months. Luckily I held up fairly well on the hilly course. My goals heading in were to stay healthy and try to average roughly 5 minutes per mile. I ended up struggling up the last big half mile hill and ran 5:05 pace overall. I’m still learning what my body can do right now in races so I’d say I was slightly too cautious early on.

Governor’s Cup Half Marathon (Columbia, SC): 1:10:39, 8th place. This was, hands down, the toughest course I have ever raced on. Toss in 97% humidity and 75 degrees and it was a suffer fest for sure! My goal was to run under 70 minutes and I missed that by a bit but on the opening 7 miles which had rolling hills I was comfortably averaging 5:12-18 pace each mile. When the big hills came from 7-12 I didn’t fare as well! Another good healthy hard marathon type effort despite it being the slowest half marathon I’ve ever run over 65 minutes (previous 3 were 64:36, 64:30, 64:06)!

IMG_1030
Reedy River: Muscled through it.
Date 16-Apr 17-Apr 18-Apr 19-Apr 20-Apr 21-Apr 22-Apr
Mileage 10.5 10 12 7.5 5.5 11.5 5
Time 44+34 2x1mi/2×800 55+30 50+5×30 pre race 31:38, 5th 36
Details 2 easy workout 2 easy strides strides Reedy River easy
Total
62
Date 23-Apr 24-Apr 25-Apr 26-Apr 27-Apr 28-Apr 29-Apr
Mileage 9.5 9.5 10 10 11 16 5
Time 65 68 68 36+33 50(8×20)+34 1hr 36min 40
Details FLA FLA tired FLA, strides FLA, travel quality long short easy
Total
71
Date 30-Apr 1-May 2-May 3-May 4-May 5-May 6-May
Mileage 8 10 10 13 10 6 16
Time 60 68(4×30) 4xmile 85 43+37 48 1hr 40min
Details rec rec+
stretch
yuck! md long 2x short+golf single conastee long 10×1 min
Total
73
Date 7-May 8-May 9-May 10-May 11-May 12-May 13-May
Mileage 11 10 12 12 9 15 6.5
Time 50+34 69+4×200 4x2k+4×200 84 63 1hr 32min 50
Details 2x slow single grass sesh smooth easy single long 5m-3m short
Total
76
Date 14-May 15-May 16-May 17-May 18-May 19-May 20-May
Mileage 9 12 12 9 6 17 5.5
Time 66+6×20 5xmile 53+44 67 45+4×30 1:10, 8th 43 slow
Details single w/EE workout 2x easy single, tired tired Gov. Cup easy short
Total
71
Advertisements

Training Log: 4/2 – 4/8 & 4/9 – 4/15

Week of April 2nd:
*Moderate Michigan Workout- 1200 in 3:44, 1 mile in 5:18, 800 in 2:25, 1 mile in 5:15, 400 in 70, 1 mile in 5:10

*Quality Long Run-  14 miles total with 8 miles alternating between 5:45-50 and 5:15-20

Date 2-Apr 3-Apr 4-Apr 5-Apr 6-Apr 7-Apr 8-Apr
Mileage 10 10 10 12 8.5 14 5.5
Time 48+31 65+10 strides Mich. 60+30 60 1hr 28min 43
Details 2 runs recovery MeSA 2 runs easy  long short
Total              
70

Week of April 9th:
*Alternating Treadmill Tempo- 6x(600, 1000)+400; 600’s in 4:45 pace @ 2%, 1000’s in 5:25 pace @ 1%; 400 in 4:45 pace @ 3%

*Quality Long Run- 5 miles easy, 3 miles in 5:39-5:38-5:32, 1 mile easy, 3 miles in 5:21-5:19-5:10, 2 miles easy

Date 9-Apr 10-Apr 11-Apr 12-Apr 13-Apr 14-Apr 15-Apr
Mileage 8 13.25 11 9.25 12.5 13.5 5.5
Time 60 easy 60+36 workout 70 slow 52+35 85-2x3mile 46
Details tired 2 runs tread. easy 2 runs quality long short
Total              
73

 

Training Log: 3/26 – 4/1

Tuesday moderate mile repeats workout:
– 5 x 1 mile with 200 meter jog recovery on Swamp Rabbit Trail
-Goal was to get through this workout healthy without any tightness in my calf
-Pace wasn’t a big concern, only really wanted a ‘medium effort’ pace
– Splits: 5:36, 5:28, 5:26, 5:22, 5:10

Friday moderate progression run workout:
– 12 mile run broken up as follows: 4.5 easy, 5 progressive, 2.5 easy
-Goal was to complete 2 medium hard workouts in a 4 day span and stay healthy!
-5 mile splits: 5:45, 5:35, 5:25, 5:15, 5:00

Date 26-Mar 27-Mar 28-Mar 29-Mar 30-Mar 31-Mar 1-Apr
Mileage 9 12 6.5 9.5+5 12 7 16
Time 61 5 x 1 mile 50 68+36 77 53 1hr 54min
Details rec workout short easy 2 runs workout easy long easy
Total
77

Training Log: 3/19-25

Slowly and patiently getting back into faster running. Had my longest run since my calf strain on Saturday in Richmond, VA that turned into a mini-progression run (see below).

Date 19-Mar 20-Mar 21-Mar 22-Mar 23-Mar 24-Mar 25-Mar
Mileage 6 9 11.5 13.5 13 14 4
Time 42 60 52+37 60+33 57+37 86 37 EASY
Details short felt good 2 runs travel RVA prog long short
Total              
71

IMG_0646

Training Log: 3/5-11 & 3/12-18

Date 5-Mar 6-Mar 7-Mar 8-Mar 9-Mar 10-Mar 11-Mar
Mileage 8.5 5 7 9 12 6 12.5
Time 61 40 51 61 52+35 42 90
Details easy strides bad! massage decent 2 runs easy early longer
Total              
60
Date 12-Mar 13-Mar 14-Mar 15-Mar 16-Mar 17-Mar 18-Mar
Mileage 9 12 8.5 10.5 10 8 13.5
Time 62 60+30 65 37+39 69 31+30 1hr 40
Details felt good w/ Esther massage 2 easy massage 2x treadmill Richmond
Total              
71.5

Training Log: Feb 26 – Mar 4

IMG-0583
Still on the outside looking in at being back to 100%  healthy running…
DATE 26-Feb 27-Feb 28-Feb 1-Mar 2-Mar 3-Mar 4-Mar
MILEAGE 9 10 8 6 4 9.5 9.5
TIME 65 69 60 43 30 65  65
DETAILS Tampa Tampa Tampa Tampa Tampa Richmond Raleigh
TOTAL
56

Training Log: Feb 12 – 18 & 19 – 25

It has been a busy few weeks work-wise while so I wanted to post my training for the last 2 weeks in 1 post. I was in Houston for 4 days for an ECNL event. On the first night of the trip we were lucky to have Steve Magness speak to all 4 CESA teams in our hotel about performance and team dynamics. I really enjoyed the talk and I hoped the girls did too.

I was then back in Greenville for a few days before heading off to Tampa, FL for my US Soccer B Coaching Course. I will be spending the next 7 days in Florida working towards my next coaching license. Lots of work ahead.

And my calf is still slowly healing so I’ve only been running easily the past 2+ weeks.

Thanks for reading!

12-Feb-2018 13-Feb-2018 14-Feb-2018 15-Feb-2018 16-Feb-2018 17-Feb-2018 18-Feb-2018 Total
 Mileage 7+4 0 5 8 6 9 9 48
 Time 54+31 OFF 40 58 45 30+40 60
 Details weights busy day sore calf sore calf HOUSTON HOUSTON HOUSTON
19-Feb-2018 20-Feb-2018 21-Feb-2018 22-Feb-2018 23-Feb-2018 24-Feb-2018 25-Feb-2018 Total
 Mileage 5 7+5 8 7 9+4 0 9 54
 Time 40 46+35 60 51  63+31  OFF 65
 Details HOUSTON 2x easy calf still sore Columbia Tampa Tampa

Training Log: Feb 5 – 11

Unfortunately, as so often happens the injury bug has struck again when my fitness was really moving forward. On Wednesday during a tempo+800’s session on the Swamp Rabbit Trail my calf seized up/popped during an interval causing me to stop dead in my tracks. I immediately took 2 complete days off, got some dry needling treatment, and then began eccentric stretching exercises. While it appears to be minor I’m playing it safe and will not be racing the Gasparilla Half. I’ve learned forcing it never turns out well. Patience is only learned after many, many bullheaded years of training!

Monday, February 5:
Running- AM 8 miles
Owl Extras- Pre run drills, Post run drills
CESA- Office 9:30-2:30pm
Total Miles Moved Per Garmin- 10.9

Tuesday, February 6:
Running- AM 9 miles w/10×20 seconds accelerations
Owl Extras-  Pre run drills, Post run drills, Lifting routine 1
CESA- Office 9:30-2:30pm
Total Miles Moved Per Garmin- 17.57

Wednesday, February 7:
Running- AM 5 miles easy, PM 9 miles (2 mile, 2×800, CALF INJURED)
Owl Extras- Pre run drills
CESA- Office 9:30-2:30pm, Training 6:30-8:30PM
Total Miles Moved Per Garmin- 20.06

Thursday, February 8:
Running- OFF
Owl Extras- OFF
CESA-  Office 9:30-2:30PM, Training 6:30-8:30PM
Total Miles Moved Per Garmin- 5.2

Friday, February 9:
Running- OFF
Owl Extras- OFF
CESA- OFF
Total Miles Moved Per Garmin- 6.07

Saturday, February 10:
Running- AM 2 miles, PM 3 miles
Owl Extras- NONE
CESA- Atlanta all day
Total Miles Moved Per Garmin- 9.72

Sunday, February 11:
Running- AM 4 miles
Owl Extras- NONE
CESA- Atlanta all day
Total Miles Moved Per Garmin- 11.53

TOTAL: 40 MILES, 7 RUNS

Training Log: Jan 29 – Feb 4

Monday, January 29:
Running- AM 7 miles, PM 4 miles
Owl Extras- Pre-run drills, post run drills
CESA- OFF (Japan)
Total Miles Moved Per Garmin- 19.1 miles

Tuesday, January 30:
Running- AM 8.5 miles, PM 5 miles
Owl Extras- Pre run drills, post run drills
CESA- OFF (Japan)
Total Miles Moved Per Garmin-  23.53 miles

Wednesday, January 31:
Running-  AM 13 miles (8×1325 meters, alternating between 4:58 & 4:48 pace, 1 min rest)
Owl Extras- Pre run drills, post run drills
CESA- OFF (travel day home)
Total Miles Moved Per Garmin- 16.7 miles

Thursday, February 1:
Running-  AM 6 miles, PM 6 miles
Owl Extras- pre run drills, post run drills, lifting routine 2
CESA- Office 9:30am-2:30pm, Training 5:00-8:30pm
Total Miles Moved Per Garmin- 15.4 miles

Friday, February 2:
Running- AM 10 miles
Owl Extras- Pre run drills, post run drills
CESA- OFF
Total Miles Moved Per Garmin- 15.58 miles

Saturday, February 3:
Running- AM 8.5 miles w/6×20 seconds strides PM shakeout then weights
Owl Extras- Pre run drills, post run drills, lifting routine 1
CESA- Training 10am-4pm
Total Miles Moved Per Garmin-18.8 miles

Sunday, February 4:
Running- AM 17 miles
Owl Extras- Pre run drills, post run drills
CESA- OFF
Total Miles Moved Per Garmin-20 miles

TOTAL: 85 MILES, 10 RUNS

Create a free website or blog at WordPress.com.

Up ↑