Friday, April 30, 2010

Waxhaw Town and Country 5K Run Race Recap 4.30.10

This evening I was off to the rare Friday night race in the Charlotte area. I hadn't previously planned to run the Waxhaw Town and Country 5K Race, but when TrySports came on board as a sponsor, I felt that I needed make a showing.

Got there a few minutes early so I had some time to hang out and chill with a lot of the TrySport crew that I don't get to see very often.

The race course starts on the main street of Waxhaw and makes two loops – one small and one large.

The first loop is pretty flat while the second loop has a couple of pretty nasty hills.

Three guys from Wingate took the pace out pretty hard with Kent falling in behind them. Kent moved into 2nd place a little past the 1 mile point. I finally passed two of the three Wingate runners about a mile and quarters into the race.

From there I was chasing Kent. I closed a little on him through 2 miles but then we hit these nasty set of hills. I couldn't make up any ground on him. In fact I probably lost some during the file ½ mile.

Kent finished 2nd to the Wingate runner who ran 16:59. Kent finished in 17:33.

I finished in 17:50 – good enough for 3rd overall. Although, the course measured long by at least 1 tenth of mile. So I can probably assume that I would have been at least 30 seconds faster on any other course. On a side note, the Wingate Runner ran 16:02 last weekend so most likely there was some extra distance in the course.

My splits were 5:19, 5:30, and 5:45, and 1:16 for the final 10th.

Picked 30 dollars in gift certificates from TrySports for my efforts.

Thoughts from the Cool Down Runner

Drafting

This week, I was out looking through the results from the Duathlon last weekend. As I was roaming around the web site, I went into the message board. Potentially, people would post their thoughts about the event. Maybe I would find something interesting.

One of the threads concerned drafting. According to the research posted by the message boarders, there was a lot of drafting during the race. And ironically or not, many of those caught drafting were in the masters division. Point of the message thread was that hardly any drafting penalties were given to the younger riders.

Now, I am new to the Duathlon event, but I certainly understand the concept of drafting and the effects of drafting on your overall race performance.

Also I am fully aware that there was a lot drafting by other riders while I was on the course.

As I understand the drafting rules, competitors should not draft and there are certain rules that must be observed when being passed as well as passing others.

Race Marshalls are stationed along the course to enforce these rules. Based on the feedback from the other competitors posted to the message board, they didn't believe the Marshalls were doing their jobs properly and were stationed in places where drafting was unlikely to occur. For example, they stationed Marshalls on the turns and near the hills.

Maybe I am too new to this sport to offer an opinion, but I am going to give it anyway.

Here's my opinion.

They should allow drafting and here's why. Judging when someone is drafting in my opinion is highly subjective.

And clearly it is impossible to catch everyone that is drafting. This is similar to the NC law which outlaws texting while driving. Great idea but it is very hard to enforce.

Think about it. What if they allowed drafting? Would it change the event - probably not to a great deal?

I suspect there would be more out and back course instead of small loop courses. This would make it harder to catch and draft off people.

And because we are competing against one another, I would be less likely to let someone set on my wheel for very long. I would be shifting across the road, slowing to let them pass, or trying to speed up.

In some way if they allowed drafting, the competitors would become more of the on course judges and limit its usage.

Just letting other riders set on my wheel doesn't really benefit me in any way so why would I want to allow someone else to do it.

Allow drafting and see what happens.


 

Thoughts from the Cool Down Runner.


 


 

Thursday, April 29, 2010

Stress is inversely proportional to the distance from your event

As was I was setting at work yesterday and stressing out over how I was going to solve this problem, the thought occurred to me that this is so similar to my training plan for my major races.

During my day light hours I spend my time helping people write and debug software. The closer we get to putting something in production, the more everyone's stress levels go up.

The same scenario occurs in my training plans. Weeks and Months out from my key race, the runs are easy.

With each passing days the workouts get either a little harder or longer which increase the stress on our bodies.

Thus the relationship between stress and distance from the big event is inversely proportional.

-btw – These stresses are not the same. Life stresses usually have a negative impact on the body while running stresses can be good for the body. At least up to a point. J

 

Fred Lebow – New York City Marathon

Early this week, my next DVD arrived from NetFlix. I opened it to find a documentary by Judd Ehrilich on Fred Lebow the founder and director for many years of the New York City Marathon.

To be totally honest, I have heard of Fred Lebow and knew that he had directed the New York City Marathon, but then this knowledge, I knew nothing else.

The document was quite interesting as it detailed Mr. Lebow's life and put specially attention around his efforts with the New York Marathon. Mr. Lebow's attitude toward life and running that I think my of us runners can identify with.

There was a ton of footage from the early race days and many of the early runners shared their thoughts on Mr. Lebow and the New York City Marathon.

If you get a chance and have a NetFlix account, add this DVD to your queue. The DVD is named "Run For Your Life". Ironic isn't.


 

Occasionally watching TV – thoughts from the Cool Down Runner

Dilworth Criterium

This weekend I trade in my running shoes for something a little different and perhaps more challenging at least for me. Yes, this weekend, I am going to try my hand at criterium racing. I totally expect to have to get "but" kicked this weekend on the bike and as if last weekend wasn't enough. I guess I am a glutten for punishment.

This weekend will be my first true bike race so I am little scared and excited. I did some time trials last year but in time trials everyone is spread out. Here, we will be riding a lot closer together and probably just as fast.

I am sure there is a question in your mind as to "Why". Let me use a running analogy to explain it. Remember, when you started running and realized that running with others made you run faster.

Well, I am hoping the same holds try for cycling. By riding with guys that are faster, I have to learn to ride faster to stay with them. Will I get dropped; the answer is likely yes. But will I keep coming back; you can count on it. For me it is a two part process. One part builds up my body to handle the stress and the 2nd part is to mentally learn what it takes to do it.

So this weekend begins part of that effort.

Wish me luck.


 

Thoughts from the Cool Down Runner


 


 


 


 

Tuesday, April 27, 2010

Miner’s Run

I have really been a bad support crew lately by not getting out for the Tuesday morning Miner's run. The only reason that I can give is that I really needed the extra sleep.

So while I could have used the extra sleep this morning, I pushed out bed any way.

It was really hard. My alarm went off at 4:01 AM. I turned it off and laid there for a few minutes. Pondering the options was tough – should I go or sleep in.

Luckily, I opted for running because I had good time. Paul, Steve, Mike, and Megan were out this morning.

I ran about 7+ miles with the group before peeling off to run the last 8 miles of my 16 miler alone. The dirt feels so much better to my tired legs than the concrete and asphalt.

I finished as Megan and Mike were pulling out.

Finished but not finished, I still had Tabata workout on the agenda. And while it was plenty tough to make happen, I still did it.

Sometimes, it is the mental strength that pulls us through when our tired bodies are telling us no more – time to quit.


 

Thoughts from the Cool Down Runner.

24 x 30 seconds on/off – Yesterday’s workout

After a fun weekend in Richmond, life returns to normal on Monday morning. Conditions were near prefect at Mc Alpine for my workout 24 x 30 on/off. The first few were a little tough getting the legs to turn over but then, every started to click and I felt much better.

The workout started with a 2 mile warm up and was followed by the pickups for another 3 miles and then finished with 2 mile warm down. Surprisingly, my only sore spot from the race yesterday is my neck. My neck just isn't ready to being in the aero position for such an extended amount of time.

I finished this workout by the lake which is always nice and took a very leisurely stroll back to my car.


 


 

Thoughts from the Cool Down Runner

Duathlon Nationals, Richmond, Va. 4.25.10 Race Recap




Saturday morning, I headed into toward Richmond for the Duathlon Nationals. Getting a chance to complete against the big boy is always nice because this gives me an opportunity to watch and learn from the best around.

I arrived in Richmond around one 1pm. I took in some of the off road Duathlon event, picked up my packet, set in the Duathlon Town hall meeting, and listen in on the course preview meeting. Then, it was time for a bike check-in.

All bikes had to be checked in and racked the night before the race so come 4:30 there were hundreds of people waiting in line to enter the transition area.

I found my rack spot and hung my bike. The weatherman was calling for heavy storms and rain in the Richmond so like everyone I was doing my best to cover my bike. In preparation, my tool kit included scissors, a box of trashes bags, and blaze orange duct tape.

I probably spent some 30 minutes taping and wrapping my bike with trashes bags and duct tape. But I wasn't alone; everyone else was doing the same thing.

Then, it was off to the hotel and to get some rest.

6:20 AM the next morning, I was entering the transition area again to clear off my bike and finish my final prep. I cut away the trash bags and wiped the bike down to clear away all of the wet spots.

Then, I attached my power gels and added my water bottle filled with Gatorade.

I positioned out my bike shoes, gloves, and helmet. In what I thought would be the best way. Looking around, gear layout appeared to be more about personal preference than anything else. In additional I left an extra set of shirts and a towel – just in case I needed something extra.

Next, I headed back to my car for change of shoes and some warm up miles.

Since I didn't preview the course beforehand, I used my run warm up to check out the 5k course.



There were 4 sections of these large cobble stones. These sections were very hard to run over. If you are trying to picture it, think about crossing a river and jumping from one stone to the next. That's basically how I got over these sections.

There were some definite hills on the 5k course and the finish was uphill on grass for the last ½ mile.

After my little course tour, it was back to the car and time to change into my racing flats.



I got to the starting line about 10 minutes before our age group headed off so I grabbed a few last minute strides. Also I checked out what everyone was wearing. Mainly, to see how much cold everyone expected to endure on the bike. Pretty much, I had dressed similarly to everyone else. If it turned out to be colder, then I would have to just tough it out.

8:10 arrived and the horn sounded.

About 8 guys jumped out quick.

I quickly dropped in behind them. Not knowing anyone, I had no idea who was fast and who wasn't.




After about ½ they all started slowing down. By mile, I was leading by maybe 5 seconds. I probably added another 10 to 20 seconds over the next 2 miles.

Heading in the transition area, I started looking for my bike. Fortunately, while I watch others to see what they do, I also try to improve on my own where I can. Remember the blaze orange duct that I used to wrap my bike. Well, I left some of it wrapped on the rack so I could spot my bike from across the transition area. Definitely, it makes getting to your bike much faster.

In my first Duathlon, I had fumbled around for 3+ minutes in the transition area. This time I was in and out in 69 seconds. Let's you know what I little practice will do.

In hindsight I wish that I had pre rode the bike course because I was way too tentative on it. A lot of it was due to the wet roads but riding the course clearly would have helped me.

My first lap was clearly my slowest and I was on the brakes a lot. The 2nd lap was better and faster. I used the brakes much less. By the 3rd lap, I was rarely on the brakes. So much so that I took one turn and thought I wasn't going to make it. It was really close.

One section of the bike course was on a little 2 lane road which really got congested. Sometime, you would have to just follow until it cleared. I think the judges looked the other way on the drafting rule during this section.

Coming back to the transition area, the course crews were telling everyone to slow down. But as far as I could tell, everyone was coming in hot.

Again, I had a decent transition time – 50 seconds.

Then, the 2nd 5k run started.

By now, I really didn't have any idea where I was running in my age group. So many people were on the bike course that is real easy to lose track of where you are in the race.

My only goal during run was to pass as many people as possible.

If you are wondering what it feels like to come off a bike and started running. To me, this is how it feels. Think about how you legs feel about 23 miles into a marathon. They will turn over but nowhere near as fast as you would like. But unlike a marathon where you legs stay the same way until the end, my legs started to come around by the time I hit the mile mark.

From there, it was just pass as many people as possible.

Coming up the final hill and hitting the grass again was tough, and I don't remember how many 45-49 guys that I passed. Definitely, there were several of them. I passed one final 45-49 year old guy at the 3 mile mark. If wondering about how I know when I pass someone in my age, well, it is all about body markings. Before the race everyone has their numbers marked in Sharpie on the arms and their age written on the back of their calf. I had never thought about this type of thing before, but I would like to see the same type of thing used in road race. Just image, when you are coming to the finish of race, you could easily tell if the guy that you are racing is in your age. But this is just a side note.

But little did I know that passing him would move me into qualifying position for the "Worlds" in September.

Picked up my finisher medal and a cool drink and then headed back to the car. I did an easy warm down, picked up my bike, and headed back to Charlotte.

Setting here now, the experience was well worth the effort.

But if I want to compete with these guys, I have still have a lot of work to do. Foremost, I need to get my bike times down and I need to do more Duathlons.



One other side note, before you try multiple sports think about it because it is a lot more work than just running. Basically with running, you just need shirt, shorts, shoes, and socks. Just adding the bike mean you now have a ton of other stuff: air pump, helmet, gloves, spare tubes, etc. And, then there is packing. The bike gear along takes up a lot space.



You can watch my virtual racehere

Here's the break down from race.

Distance Intermediate

Clock Time 1:49:08

Overall Place 177 / 934

Gender Place 169 / 616

Division Place 18 / 84

Divtotal 84

Sextotal 616

Run1Time 17:35

Run1Pace 5:40

Run1Place 58

Tran1 1:09

Biketime 1:11:07

Bikemph 19.9

Bikeplace 333

Tran2 0:50

Run2Time 18:30

Run2Pace 5:58

Run2Place 64

Penalty


 

Final Thoughts from the Cool Down Runner.

Saturday, April 24, 2010

The Eve of the Duathlon Nationals

I hit Richmond just in time to see some of the Off Road Duathlon race. I have to say that it was very interesting. You can watch a lot of video on YouTube but watching something live gives you a whole other feeling.

I was paying particular attention to how people went about their transition from run to bike and then back. Some people stood. Others would set down. Some put on their shoes while other clipped their shoes to their pedals.

The speed with which people exited the transition area seemed to have to do more with their sense of urgency.

Most people seemed to be just taking their time. I even saw one guy eating a banana.

I stay with what I have been practicing and try to limit some of the mistakes that I made the first time.

Currently, they are calling for rain and a temperature of 62 around my start time. This leaves me trying to figure out what to wear and how much cold weather that I can stand on the bike.

Oh, before I forget I will take a picture of my bike tomorrow morning. You have to see how I wrapped it so it doesn't get wet tonight.


 

Thoughts from the Cool Down Runner.

Friday, April 23, 2010

Duathlon Nationals – This weekend

This weekend I am off to the Duathlon Nationals in Richmond, Va. This is the race where they decide who goes to the Duathlon Worlds from the US later this year. Considering my newbie ability, I am not buying any plane tickets at this point. But it is a good experience for me and it gives me a chance to race against the big boys.

The race is broken down by age groups so I will be racing against guys my age.

Should really be fun to see how I measure up. I fully expect to have my "but" kicked in the cycling portion.

My race goes off early – 8:15 so I will get a chance to finish and then watch everyone else finish.

My only concern is the weather. They are calling for rain and thunder storms. Wet roads don't bother me running but on bike, it is just plan dangerous. Maybe it will slow the other guys down.

I have already finished my prep. My bike is ready and setting by the door to pack in the car.

If all goes well, I will arrive in time to see the Junior races, go through the pre race meetings, and check my bike before heading to the hotel.


 

Wish me luck as I head out to take on the big boys this weekend.


 

Thoughts from the Cool Down Runner.


 


 


 


 

Thursday, April 22, 2010

12 miler with 12 by 1 Minute with 1 Minute recovery

This morning, I was pounding out the miles at Mc Alpine. Nothing was special about this work out. I covered 12 miles with 12 x 1 minute with 1 minute recovery thrown in the middle.



Throwing in surges in the middle of a semi long run is something that I have been doing a lot of lately. I am finding that it really helps with my general condition and race preparation. First, because these work outs are done on the roads, I am tackling the same type of terrain as I will see in races. 2nd, because I am doing timed runs vs. running for a explicit distance, I am teaching myself to run by feel which is closer to what happens during a race. Point being, when was the last time, a race director marked off a 5k or 10k with quarter mile marks.

One final point on surges during a semi long is on leg turnover. By throwing in the surges in the middle of a long run, my tired legs get some zip put into them. In addition, it gets me out of just trudging along at a much slower pace. Something that I fall into way too often.


 

Just some food for thought during your next long run.


 

Thoughts from the Cool Down Runner


 


 

Tuesday, April 20, 2010

Flying Pirate 1/2 Marathon Garmin Connect Breakdown


Pretty much the Garmin Connect documented what I expected. I had some very quick early miles. Then, the miles around the monument were slower due to the wind. And the miles on the dirt road and trail were slower.

Thinking back last fall, I don't remember the dirt road being so sandy. Maybe because of the rain last fall, it was packed down. This time it was more like running on a sandy beach.

I will side step any comments related to the trail section. As side from saying that racing flats and pine needles is akin to running on ice - Slippery.

Monday, April 19, 2010

When to change your workout to a different one

When I got up this morning, I looked at my scheduled workout for today. 8 x 2 minutes with 1 minute recovery was the workout of the day. But for some reason, I could not bring myself to strap my Garmin to my wrist and head out the door for a run on the pavement.

Instead, I opted for heading up to the North Meck. Trail for a fartlek workout. Normally, when I do a fartlek workout on the trail, I run the benign sections hard and the difficult sections easy. This makes for a nice workout. Some time, I have a really short and intense run and sometimes, I have hill or longer runs.. It all depends what the course gives me.

While my legs felt tired and just a little sore, I was able to get in a good workout.

That's why I decided to do a post on it.

Sometimes, when you don't feel like during a particular workout, it is okay to change it.

Fartlek workouts provide great alternative workouts. There are no real rules to a fartlek workout. There are no set distances and no set times.

Everything is just effort based.

I found fartlek workouts often turn into some of my best workouts of the week.


 

Thoughts from the Cool Down Runner

Flying Pirate ½ Marathon Race Recap 4.18.10

On Friday evening, I headed out to the Outer Banks for the Flying Pirate Half Marathon which was doubling as the USAT&F NC ½ marathon championships.

I have to give major kudos to the race organizers. They have been putting on great races during the fall for the last few years and they have added another great race to their schedule in the spring.

On Saturday I picked up my packet and returned to our house. Enjoyed the beach for a few hours and watched some TV. Many of the other elite runners arrived late in the afternoon.

Always, it is nice to hang out in other runners and swap stores.

Race morning, we left the house around 6 AM.

Arriving at the starting line, most of us hung out in the van until 7AM.

I changed into my racing flats, packed my stuff in my drop bag, and dropped it off at the UPS Truck.

Grabbing a few miles of warm up, my legs felt pretty good.

The race started promptly at 7:30AM.

John Crew and Devin Swann took off immediately. John Piggott jumped out on me by about 30 meters. Maybe a mile and half into the race I finally caught up to John P. Then for the next 3 miles John kept throwing surge after surge at me. My body was giving everything it had just to stay with him. John would surge out about 5 or 6 meters on me. I would then have to claw my way back.

This went on through mile 4. Then, either John let up or something, because I pulled ahead of him for about a ½ mile. He then went back by and started with the surges again through about 6 miles. In all honesty, John had me on the ropes for those 6 miles. The right surge at the right point, he was have broken me.

At this point, he stopped. And, I just set on his shoulder through the next 4 miles.

My strategy going into the race was to hang on to John through 10 miles and then see what happens.

But after all of those surges in the early miles, I wasn't sure what my legs had left in them.

But my gut check moment was happening at the 10 mile point. The last 5k runs on a dirt road with some trail running at the end. Waiting any longer leaves me trying to get away over the trail section. I didn't a race settled on the trail section so I made my move.

My legs were tried and hurting, but I started churning my arms. Suddenly, I had a break from John. I could no longer hear him behind me and focused on running the tangents and hard on the hills.

By the time, I started the trail section and peeked over my shoulder, John was no longer insight which gave me a good feeling.

The trail was the toughest section on the entire course. There was a thick cushion of pine needles which made running very hard. Racing flats just don't work all that well on thick bed of pine needles – very slippery. And the undulating terrain added to the difficulty. The last .1 of mile was covered in mulch. From a distance it looked smooth but it was kind of choppy with dips and bumps.

Crossing the finish line I looked back and John was just topping the hill. I had put about 30 second on him over the last 5k.

I had finished 3rd overall and ran 1:16:46. This was a real solid effort which garnered me my 2nd Master's Championship in 2 weeks. Last week I took home the 10 mile championship and this week the ½ marathon championship. That is a lot of hard running in just 8 days.

I saw John C and Devin in the finish area and spoke with John P for a few minutes.

The house was only a few miles from the finish so I headed back for a shower and change clothes before returning to the finish area for the awards ceremony.

Finished of the day with a walk on the beach, some time in the hot tub before heading out on the long drive home.


 

On a side note, I took my average pace at 10 miles and used it to predict my time for the full half. Clearly, it is not exact, but it helps me see what I might have run if we had stayed on the paved roads i.e. 1:14:30.


 

I will post my Garmin Connect recording from the race either later today or tomorrow.


 

Race recap by the Cool Down Runner


 

Saturday, April 17, 2010

Course Change

Was down at the Flying Pirate ½ marathon expo and go the scoop on the course layout. While much of the course is the same, they did change the ending so that it finishes behind Dare YMCA.

I drove as much of the course as I could. I always like to have a little refresher when it comes to the course. That way I don't any surprise.

According to the weather man, temperatures will be in the very low 50s with a high of 57. The wind is expected to be out of the north tomorrow so maybe for the first time, I will get a tail wind.

How nice would that be.


 

-btw – To everyone running Boston on Monday – best of luck.


 

I will be watching the race on the internet.


 

Cool Down Runner.

Beach View – Really Nice

The sun came up over the horizon this morning and shined right into my room. Prefect way to start the day by listening to the ocean waves roll in, stretching, and then heading out the door for easy shake down run.

Looking forward to checking out the Flying Pirate Race stuff today, playing some more pool tonight, and then seeing how fast my legs will carry me tomorrow morning.

Makes are those cold and tough days running this spring all worth it.


 

Thoughts from the Cool Down Runner.

Friday, April 16, 2010

Fly Pirate – Goal Race Time

Hopefully, I have bounced back fairly well from the 10 miler last weekend and will have that magic feeling come Sunday morning.

I have settled on a decent game plan for the race. John Piggott another Masters runner is coming and plans to run about 1:16. I am not sure if I can handle that kind of pace, but I think I want to tag along for a few miles to see how I feel.

If the MoJo is working, I will stay with him as long as I can.

Then, we see how things shake out over the last 5k. Once we hit the dirt road and then the trail section, we see who handles the surface change the best.


 

Thoughts from the Cool Down Runner.

Thursday, April 15, 2010

Pirates on the Horizon

Pirates are definitely on my horizon. For this weekend, I am heading to the NC coast to run the Flying Pirate ½ marathon on the Outer Banks.

This will be my 2nd major race in 2 weeks. Last weekend, I was in Chapel Hill running the Tar Heel 10 miler and was fortunate to win the USAT&F 10 miler Master's NC Championship. This weekend, I will attempt to pick up the ½ marathon Master's NC Championship.

Tuesday, April 13, 2010

Experia Merion Wool/Silk vs. Experia CoolMax

This past weekend during the Tar Heel 10 miler I took the opportunity to test drive the Experia Merion Wool socks from Thorlo.

Hunched Shoulders

Ever get to the last ½ of a long run or long race and have one or both of your shoulder blades start to spasm. Maybe you don't notice but most likely you are hunching up your shoulders.

Monday, April 12, 2010

Tar Heel 10 Miler Race Recap 4.10.2010


On Saturday, I traveled to Chapel Hill, NC to run the Tar Heel 10 Miler race. I chose this race for a couple of reasons. First, the USAT&F 10 Mile Championship was being held in conjunction with this race and 2nd, I felt because I was running in the Triangle Area, this race would have plenty of fast competitors.


Friday, April 9, 2010

Tar Heel 10 Miler tomorrow

Slipped into Chapel Hill a short time ago and have settled into my hotel after picking up my packet at Fleet Feet Sports.

I am looking forward to racing tomorrow. Several years have passed since I last raced a 10 miler.

Thursday, April 8, 2010

Myrtle Beach – BILO Marathon Training Plan

With so many marathon training plans posted online, I was hesitating to post my training plan. But what the heck, I might as well join the crowd and share my training plan.

My plan below is an abbreviated plan because I was rolling from OBX to the Myrtle Beach Marathon.

The plan picks up after a 3 week recovery period starting on the first of December '09. From there, there are 8 weeks of training and 2 weeks of taper.

In the training plan, I used a combination of hills, track workouts, tempos, and races to prepare. In addition on some days I did multiple running workouts and typically during the week, I would knock out time on the bike trainer.

For the bike workouts on the trainer my workouts included the following: mile repeats in a large gear, high cadence rides, and standing rides ever 2 miles.

Looking back, I went into Myrtle Beach ready to run a fast time. However, what I found toughest was not the workouts, but training through the holidays. A better approach would have been to run a late spring marathon and start my training on the first of January.

Let me know if you like it, don't like it, or have suggestions on ways to do things better.


 

The Cool Down Runner is always open to new ideas and training methods.


 

December 

  

  

  

  

  

  

  

  

  

  

M 

T 

W 

Th 

F 

S 

S 

Weekly 

Mileage 

  

  

1 

2 

3 

4 

5 

6 

  

  

Workout AM 

  

3x800 and 6 x 400 (hills) 

  

  

5 mi. tempo 

  

  

  

  

Mileage AM 

7 

10 

14 

7 

9 

11 

20 

  

  

Workout PM 

  

20 

  

20 

20 

  

  

  

60 

Mileage PM 

  

  

  

  

  

  

  

  

78 

  

7 

8 

9 

10 

11 

12 

13 

  

  

Workout AM 

diagonals 

12 x 400 (hills) 

  

hill sprints 

tabata 

XC - Kentucky 

  

  

  

Mileage AM 

7 

10 

14 

7 

7 

10 

20 

  

  

Workout PM

20 

20 

20 

20 

  

  

  

  

80 

Mileage PM 

4 

  

0 

4 

0 

0 

0 

  

83 

  

14 

15 

16 

17 

18 

19 

20 

  

  

Workout AM 

tabata 

 

8 x 800 (hills) 

  

 

  

  

  

  

Mileage AM 

7 

14 

12 

7 

10 

20 

12 

  

  

Workout PM 

20 

20 

20 

20 

20 

  

  

  

100 

Mileage PM 

2 

  

0 

1 

0 

0 

0 

  

85 

  

21 

22 

23 

24 

25 

26 

27 

  

  

Workout AM 

8 mile tempo 

LR 

  

4x5 min 

  

  

  

 

  

Mileage AM 

12 

16 

  

7 

7 

22 

10 

  

  

Workout PM 

20 

20 

20 

20 

  

  

  

  

80 

Mileage PM 

4 

  

9 

  

0 

0 

0 

  

87 

  

28 

28 

30 

31 

  

  

  

  

  

Workout AM 

  

  

  

  

  

  

  

  

  

Mileage AM 

7 

16 

12 

7 

  

  

  

  

  

Workout PM 

20 

20 

20 

  

  

  

  

  

60 

Mileage PM 

1 

  

  

  

  

  

  

  

43 

  

  

  

  

  

  

  

  

Monthly Total 

376 

         

380 

January 

  

  

  

  

  

  

  

  

  

  

M 

T 

W 

Th 

F 

S 

S 

  

Mileage 

  

  

  

  


 

1 

2 

3 

  

  

Workout AM 

  

  

  

  

10 mi. tempo 

  

  

  

  

Mileage AM 

  

  

  

  

14 

22 

10 

  

  

Workout PM

  

  

  

  

  

20 

20 

  

40 

Mileage PM 

  

  

  

  

  

  

  

  

46 

  

4 

5 

6 

7 

8 

9 

10 

  

  

Workout AM 

tabata 

4mi, 2 mi, 1mi, 1mi - 2 x400 between each 

  

hill sprints 

tabata 

1/2 Marathon 

  

  

  

Mileage AM 

7 

14 

16 

7 

5 

17 

22 

  

  

Workout PM 

20 

20 

20 

  

  

  

  

  

60 

Mileage PM

4 

  

  

  

  

  

  

  

92 

  

11 

12 

13 

14 

15 

16 

17 

  

  

Workout AM 

tabata 

5 x 2 mi. with 4 x 200 afterward 

  

hill sprints 

8 x1000 w/ 400 recovery 

  

  

  

  

Mileage AM 

7 

14 

16 

7 

12 

22 

10 

  

  

Workout PM 

20 

20 

20 

20 

20 

  

  

  

100 

Mileage PM 

4 

  

  

  

  

  

  

  

92 

  

18 

19 

20 

21 

22 

23 

24 

  

  

Workout AM 

tabata 

3 x 3 mi. w/ 2 x 400 after each 

  

hill sprints 

10 mi. tempo 

Albemarle Morrow Mt. Run 

  

  

  

Mileage AM 

7 

15 

16 

7 

14 

24 

10 

  

  

Workout PM 

20 

20 

20 

20 

20 

  

  

  

100 

Mileage PM 

2 

  

  

  

  

  

  

  

95 

  

25 

26 

27 

28 

29

30 

31 

  

  

Workout AM 

tabata 

7x1mi w/ 2 1/4 recovery 

  

hill sprints 

tabata 

Long Run 

  

  

  

Mileage AM 

7 

12 

18 

10 

7 

28 

10 

  

  

Workout PM 

20 

20 

20 

  

20 

10 

  

  

90 

Mileage PM 

4 

  

  

  

  

  

  

  

96 

  

  

  

  

  

  

  

  

Monthly Total 

811 

          

Febuary 

  

  

  

  

  

  

  

  

  

  

M 

T 

W 

Th 

F 

S 

S 

  

Mileage 

  

1 

2 

3 

4 

5 

6 

7 

  

  

Workout AM 

8 mi. Tempo 

tabata 

hill sprints 

16 x400 79-81 sec 

  

Long Run 

tabata 

  

  

Mileage AM 

12 

14 

7 

10 

7 

16 

10 

  

  

Workout PM 

20 

20 

20 

20 

20 

  

  

  

100 

Mileage PM 

  

  

  

  

  

  

0 

  

76 

  

8 

9 

10 

11 

12 

13 

14 

  

  

Workout AM 

tabata 

3 x 2 mi. 

tabata 

  

tabata 

BILO Marathon 

  

  

  

Mileage AM 

7 

10 

8 

6 

4 

28 

6 

  

  

Workout PM 

  

  

  

  

  

  

  

  

  

Mileage PM 

  

  

  

  

  

  

  

  

69