Dec 20

did 10 this evening from the house, down to the lake and the 7 mile loop and then back up to the house. 75 minutes.
Mileage for week
M 10
T 8
W 10
TOTAL 28 so far.
off to maui tomorrow will have to update when I get back.

12/19

12/19

So, ran about 7-8 today. I was going to do Bouldin St hill repeats but G convinced me to try his new hill workout over off Barton Hills Road (spring creek rd is the side street i think). He thinks it will help simulate the rigors of the marathon. I think we need a longer hill to work out on for that. His route is 500 meters with an initial gradual grade and then a steep bugger at the end. It hurts. I ran from the house down to runtex, then over to this workout, did 3 repeats, and then ran back to the house.

12/18

Am: did 7 with scott around the lake
Pm:3 on the treadmill at the gym.

Total so far this week:
18 miles.

15 tomorrow (10 am/5 pm)
5 thursday
5 fri
16 sat
5 sun

Need to bank some long miles before travelling. Want to get up to 56 miles this week,

62 next week, then 68, 75, 68, 75, 50, 45 (marathon week), 30, 45, 55, 65, 75, 70, 75, 45, Boston Marathon then start to cross train for tris

Sun 12/1?

So, finished out the week with 4 around the lake. Relatively fast (near 7min.mile pace) for a recovery run.

Total for week was 53.

Feel pretty good- No major aches. We'll see what this week brings as we travel to Maui on Thursday- I'll have to scout out good run s now.

update: 12/16

Well, getting back into it is rough on the ol legs. After Tuesdays Wilke fun, I was sore for a few days. I think i updated through Wed last time.

Thurs 12/14 - 7 miles on trail- decided to do recovery run until rudy showed up- middle 4 were faster than I wanted (6:40-6:20) but that's ok.

Fri 12/15- Off

Sat 12/16: Did 19 of the marathon course. It will require patience and strength. The expo hills and then the grind up to Northcross and Woodrow (along with additional bumps on North loop etc, will make this a very challenging marathon.
I did 19 in 2:22 or so. Legs were beat up at the end. Needed to have better plan for nutrition and fluid intake. Took a gel at 45 and 1:30, cup of water at 45 and 2:10. Silly.

Miles so far this week:
M7, T9, W7, Th7, F0, S19 = 49
Sunday? we'll see if i can get in a few tomorrow to get up into the 50's . Really need to be in 70's-80's in a month.

12/11 and 12/12

12/11 -

7 miles with the boys- Did first few of marathon course and then 4 mile loop- 7.5 miles or so- 53 minutes i think.
Tweaked ankle again on trail - too dark.

12/12 -

Wilke repeats: Q1 workout: This was a good workout for a change. I didn't try to hammer from the beginning and tried to work on proper form. Consciously attempting to not swing left foot in during kick.

Rtex to hill and back- 5 miles

Wilke X 10 average 1.08 + 3 backwards + 5 sprints. - 4 miles

total: 9 miles

Mileage to date this week: 16
Goal: 45-50

recap of last few days

Alright.

Recap:

Decker race (12/03): Cold and windy- Ran first mile in 5:51- whooops. Dropped back to 6:30-6:40 pace and held it there. I really didn't have much more to give. Lack of hills training and lack of fire really don't make for a stellar race. Finished in 1:23 and change. Bleahhhh.
miles: 15

12/04 Ran 7 with Scott and Dwayne. 7:30 pace.

12/05 Ran 10 around lake / 74 minutes.

12/06 off

12/07 Intervals at track. Ran 600m/ 200m jog 400m/2 min rest X 5
times: 2:04/82, 2:04/77, 1:57/75, 2:00/70, 2:02/73.
Those times hurt. Right foot sore (Plantar?) ankle ok. Left foot sore too.
Miles: 7