| Date |
W |
F |
Activity |
Details |
miles |
| 3/7/2014 |
168 |
7.6 |
recovery |
3 mile treadmill @ 8:00
average, peak 5min pace stride |
3.0 |
| 3/6/2014 |
167 |
8.8 |
Recovery/speed |
5 miles with 4 strides |
5.0 |
| 3/5/2014 |
167 |
9.3 |
med-long run |
9.8 mile run at 8:40/mile |
9.8 |
| 3/4/2014 |
167 |
8.9 |
Track |
5 Mile Prefontaine:
6:10/6:26/6:16/6:44/6:19 plus warmup and cool
down |
7.0 |
| 3/3/2014 |
168 |
8.9 |
med-long run |
9.4 miles @ 8:27 drinking fountain 1:19 |
9.4 |
| 3/2/2014 |
171 |
8.6 |
Recovery run |
(7 weeks until BAA) 5.5
mile run CV run @ 8:30/mile |
5.4 |
| 3/1/2014 |
172 |
8.7 |
Long Run |
19.6 @ 7:58/mile w/heavy rain along mission beach boardwalk |
68.3 |
| 2/28/2014 |
171 |
8.4 |
recovery run |
60 min evx |
6.0 |
| 2/27/2014 |
169 |
8.6 |
recovery |
2 mile treadmill |
2.0 |
| 2/26/2014 |
170 |
8.7 |
med-long run |
13 mile run @ 8:36/mile - tired |
13.0 |
| 2/25/2014 |
170 |
8.3 |
track |
4 x 1 mile @ 5:38, 6:10, 6:05, 6:02 VERY HARD |
7.0 |
| 2/24/2014 |
171 |
8.7 |
med-long run |
12.1 miles @ 8:14/mile
with carles - PAC to 18th street (low tide) and back |
12.1 |
| ####### |
170 |
9.1 |
Bike/Run |
(8 weeks until BAA) 32 mile bike, 8.6 mile run |
8.6 |
| ####### |
172 |
8.8 |
Long Run |
19 mile SD Half Preview |
68.3 |
| 2/21/2014 |
171 |
8.2 |
EFX |
1 hour EFX |
0.0 |
| 2/20/2014 |
171 |
8.6 |
tempo |
2.8 mile wu, 2.5 miles @ 6:41 (TIRED), 2.8 mile cool down |
8.1 |
| 2/19/2014 |
169 |
8.9 |
med-long run |
13 mile run |
13.0 |
| 2/18/2014 |
169 |
9 |
Track |
4 x 1200: 4:22/4:21/4:32/4:27 all with 2:30 rest average |
7.1 |
| 2/17/2014 |
170 |
8.6 |
med-long run |
10.9 mile trail run @ 10:10/mile, hard, tiring - but tendon
was fine |
11.0 |
| ####### |
171 |
8.4 |
Recovery Run |
(9 weeks until BAA) 10 miles @ 8:30/mile |
10.1 |
| ####### |
172 |
9 |
Long Run |
19.75 miles @ 7:17/mile |
68.3 |
| 2/14/2014 |
171 |
8.7 |
efx |
1 hour efx (30+30) |
5.0 |
| 2/13/2014 |
171 |
9.2 |
hill run |
6 mile hill repeats |
7.0 |
| 2/12/2014 |
170 |
9.3 |
med-long run |
13.1 mile run @ 8:27/mile |
13.2 |
| 2/11/2014 |
171 |
9 |
track |
5 km trim trial @ 6:02/mile |
4.0 |
| 2/10/2014 |
173 |
8.3 |
med-long run |
13.2 miles @ 8:41 up TP park road to ther 16th green. No pain today |
13.2 |
| 2/9/2014 |
173 |
8 |
Recovery run |
(10 weeks until BAA)Beach run- 6 miles @ 8:04 |
6.1 |
| 2/8/2014 |
174 |
9.1 |
Long Run |
19.7 miles @ 7 :43 |
64.0 |
| 2/7/2014 |
173 |
9.3 |
efx |
1 hour efx |
5.0 |
| 2/6/2014 |
169 |
9.7 |
recovery run |
6.2 mile run Trail run 53:41 (8:30/mile) |
6.2 |
| 2/5/2014 |
171 |
9.6 |
hill run |
12 miles fartlek - hill run |
10.8 |
| 2/4/2014 |
172 |
9.7 |
efx |
sore after yesterday |
5.0 |
| 2/3/2014 |
172 |
9.9 |
recovery run |
9.3 mile run drinking fountain 1:18 (8:24/mile) |
9.3 |
| 2/2/2014 |
173 |
10 |
10K Race |
(11 weeks until BAA) Kook 10K - 41:00 (6:36/mile) |
8.0 |
| 2/1/2014 |
172 |
10 |
nichts |
rest |
39.8 |
| 1/31/2014 |
174 |
9.4 |
efx |
1 hour efx |
6.0 |
| 1/30/2014 |
173 |
9.5 |
treadmill |
4 miles - sore right hamstring |
4.0 |
| 1/29/2014 |
174 |
9.1 |
hill run |
10.6 miles at 10 min/mile. Took it very easy, HR 130 average |
10.7 |
| 1/28/2014 |
172 |
10 |
Track |
1.4 mile wu, 400
(79)/800(2:48)/1K(3:34)/800(2:52)/400(77)/400(77) |
4.6 |
| 1/27/2014 |
174 |
11 |
recovery run |
Pump Station 65 - 1:10 (8:39/mile) - mild tendon soreness, HR 124 |
8.2 |
| ####### |
175 |
9.5 |
recovery run |
(12 weeks until BAA) 10KM run Kook course 46:16 (7:27/mile) |
6.3 |
| ####### |
178 |
9.9 |
long run |
10 mile trial run with head-banging fall |
59.3 |
| 1/24/2014 |
176 |
9.5 |
nichts |
rest - viasat interview |
3.0 |
| 1/23/2014 |
175 |
9.9 |
Tempo |
7 miles with 4 tempo @ 7:20 |
8.0 |
| 1/22/2014 |
174 |
10 |
med-long run |
11 mile trail run @ 10:25/mile |
11.0 |
| 1/21/2014 |
|
|
track |
2 mile warmup, 12 x 200 fast, 6 x 100 strides calesthenics |
5.0 |
| 1/20/2014 |
|
|
run/hike |
[in Boulder CO] ran a few miles in the morning, then hiked in
the afternoon |
7.0 |
| ####### |
178 |
9.6 |
Recovery run |
(13 weeks until BAA)7.3 mile trail run @ 9:39/mile |
7.3 |
| ####### |
178 |
11 |
long run |
14.3 miles 7:48/mile. Not easy or fun |
60.8 |
| 1/17/2014 |
178 |
8.7 |
recovery |
5.4 miles EZ |
5.4 |
| 1/16/2014 |
176 |
10 |
tempo |
17 mile bike in 1:03, 16 mph, ez. HR 119 averge |
6.0 |
| 1/15/2014 |
176 |
9.5 |
med-long run |
11 mile trail run - hard, tiring, hot today |
11.0 |
| 1/14/2014 |
176 |
10 |
Spin/track |
1.5 hours total on the track, 8 x 400 (85 seconds), 10 x 100
FAST |
6.2 |
| 1/13/2014 |
177 |
9.1 |
Aerobic run |
9.3 mile run 1:17:43, slightly sore calves |
9.3 |
| ####### |
178 |
10 |
Recovery run |
(14 weeks until BAA) 6.9 mile trail run |
6.9 |
| ####### |
|
|
long Run |
14.4 Miles @ 7:17/mile - a long tempo run |
58.2 |
| 1/10/2014 |
174 |
11 |
spin |
1 hour spin |
5.0 |
| 1/9/2014 |
174 |
10 |
efx/recovery run |
30 min efx, 5 mile treadmill run |
5.0 |
| 1/8/2014 |
176 |
11 |
med-long run |
10.9 mile trail run @ 9:29/mile, hard, tiring - but tendon was
fine |
10.9 |
| 1/7/2014 |
175 |
11 |
efx |
30 min efx |
3.0 |
