Workout Log April 15-21

Total Miles = 58.8
Long Run = 11
Quality Miles: 21
Bike Miles: 16

Highlights:

Tues: 5 miles at 7:37 pace
Fri: 6.2 miles at 7:39 pace
Sun: 10 miles at 7:30 pace

Comments: Working on longer run tempo pace

Workout Log April 8-14

Total Miles Run = 47.6
Long Run = 10.3 (2x)
Quality Miles = 6
Bike Miles = 34

Highlights:

Mon: 10.3 miles
Wed: 3 x 1 mile comfortable 7:05 pace
Fri: Ladder 8 x 200; 4 x 400; 2 x 800 on 30 sec rest, 1 min between sets 6:33 ave

Workout Log April 1-7

Total Miles Run = 50.5
Long Run = 9.7
Quality Miles = 12
Bike miles = 42

Highlights:

Mon: 5K at 6:57 pace
Tues: Short uphills x 20' 5 x 400m on trails
Wed: 6 miles @ 8:07 pace
Fri: wind-aided 5K @ 6:30 pace
Sun: 16 x 400 @ 6:42 pace

MY COMMENT: Good week- sacrifice long runs for more quality

Workout Log March 25-31

Total Miles Run = 51.2
Long Run = 9.7
Quality Miles = 11
Tempo Miles (sub 8) = 15
Cycling = 16 miles

Highlights:

Tues: 5K @ 7:02 pace
Wed: 7 miles @ 7:56 pave
Thurs: 8 miles @ 7:52 pace
Fri: 8 x 800m on trails @7:43 ave
Sat: 2 sets of 10 x 100m 5:41 ave

COMMENTS: 8 min miles feels so hard! Working on more sustained runs @ a faster pace

Workout Log March 18-24

Total Miles Run = 65.3
Quality Miles = 2
Long Run = 13.3
Cycling = 13.5 miles

Highlights:

High mileage week with 3 runs over 10 miles, all slow. Saturday the 2 sets of 16 x 100m @ sub 6 min pace

Workout Log Mar 11-17

Total Miles Run = 56
Quality Miles = 11
Long Run = 11

Highlights:

Mon: 5 x 1 mile ave 7:13 pace
Wed: 4 mile tempo 7:17 pace
Thurs & Fri back to back 10 plus mile runs
Sat: 2 sets of 16 x 100m w 20 sec rest. Ave running pace 6:18; 6:01
Sun: 8 miles including 6 @ 7:52 pace

Back to back double digit runs replacing 1 long run. I like the 16 x 100s!

Workout Summary Mar 4-10

Total Miles Run = 45
Quality Miles = 8
Long Run = 10

Highlights

Mon: Air Quality Day so stayed in and did 20 x 200 stairs. A reminder what a good workout this is!
Tues: 4 x 1 mile indoor track 7:27; 7:26; 7:18; 7:17
Fri: 4 x 1 mile 7:20 ave, 1 min rest
Sun: 10 mile run

Nothing special about this week.

Workout Summary Feb 25-Mar 3

Total Miles Run = 56.3
Quality Miles = About 20!
Long Run = 11.5 miles but I did have a 13-mile day

Highlights:

Mon: Easy jog day after the half marathon
Tues and Wed: 11 miles each day
Thurs: 2 mile stretch on the bike path x 4; 2 min rest; 7:20 per mile ave
Fri: Stairs (250 steps x 7)
Sat: 10 x 800m; 45 sec rest; 3:30 ave
Sun: 10-mile progressive run down to 7:18

Worst air quality I have seen Fri-Sun kept me inside. Some solid workouts this week!

Workout Summary Feb 18-24

Total Miles = 53.7
Quality Miles = 19
Long Run = 13.1

Highlights:

Mon: easy day after a 10K race
Tues: 13-mile long run
Wed: 10-mile long run
Thurs: 4 x 1 mile 7:21 on the indoor track critical velocity training
Fri: 2 sets of 16 x 100m with 20-sec rest on turf. 6:12 per mile ave pace
Sat: Easy 30 min jog
Sun: Half marathon @ 7:03 pace

Workout Summary Feb 11-17

Total Miles = 44.6
Quality Miles = 12.7
Long Run= 9

Highlights:

Mon: Some hills
Tues: 4 x 1 mile @ 6:45 pace
Wed: 9 miles easy
Thurs: 6 x 400m @ 7:14 pace; fly to Okinawa
Fri & Sat: 2 easy days
Sun: 10K race @6:40 pace

Workout Summary Feb 4-10

Total Miles Run = 62.5
Quality Miles = 14
Long Run = 10.1

Highlights:

Mon: 6 x 800m with 30 sec rest @ 7 min mile pace
Wed: 20 x 400m on the track @ 6:40 per mile pace w 30 sec rest
Thurs: 7 miles under 8 min pace
Sun: 10K @ 7:07 min pace

62 miles for the week- Nothing shorter than 7 or longer than 10 but some good quality workouts.

Strava Training Log

Workout Summary Jan 28- Feb 3

Total Miles = 65.3
Quality Miles = 10
Long Run = 15.3

Highlights:

Tues: 4 miles @ 7:16 pace
Wed: 15.5 mile run
Thurs: 12 x 400m @ 7 min pace with short 20 sec rest
Fri: 5k @ 7:06 pace
Sat: 15.3 mile run

65 total miles on top of some good quality workouts and 2 long runs. Fantastic week!

Workout Summary Jan 21-26

Total Miles = 60.8
Quality Miles = 8.6
Long Run = 11 miles

Highlights:

60 mile week!
3 runs 10 miles or longer!
Wed: 4.6 mile tempo run (7:04 pace)
Thurs: Ladder Workout 16 x .1 mile; 5 x .2 mile; 2 mile run (6:39 per mile ave)

Workout Summary Jan 14-20

Total Miles = 49.2
Quality Miles = 9
Long Run = 14.4 miles

Highlights:

Mon: 4 x 1 mile Critical Velocity indoor track; 2 min recovery
Wed: 14.4 miles in 2 hr 12 min
Fri: 10 x 800m on turf: 1 min rest. 6:45 mile pace

Workout Summary Jan 7-13

Total Miles = 49.9
Quality Miles = 11
Long Run = 15

Highlights:

Mon Inpromptu semi hard reverse ladder the day following a 12 miler totaling 4 miles @ 7:13 pace
Wed: 15 miles is my longest run in months
Fri: Solid effort on a 5K course (6:41 ave)
Sun: Rare day off! Legs feeling just a little too beat up in the morning.

Wed Long Run

Workout Summary Jan 1-6

Total Miles Run = 53 (6 days)
Quality Miles = 11
Long Run = 13.1 miles

Highlights
2 long very slow runs this week- Tues 13.1 miles and Sun 12 miles
Wed: 10K progressive run (7:05 ave) on turf- 7:32, 7:19, 6:59, 7:01, 6:54, 6:53
Fri: 2 sets of 5 x 800m w 30 sec rest, 5 min between sets. 3:24 ave on the 10 lap indoor track

Comments: Feeling some hamstring/ hip pain that I am hoping to push through. Lots of piriformis stretching and laying off the hamstrings for a while.



-sportsinjuryclinic.net

Workout Summary Oct 15-21

Total Miles = 56
Long Run = 11.4 miles
Quality Miles = 9
Cycling = 29 miles

Highlights:

Wed:  5K in 21:20 (6:50 pace)
Sat:  8 x 800m @ 6:27 pace

Workout Summary Oct 8-14

Total Miles Run = 53.6
Long Run = 10.5
Quality Miles = 10
Cycling = 22

Highlights:

Fri:  5K @ 6:45 pace
Sat: 16 x 100m, 8 x 200m, 4 x 400m @ 6:41 pace
Sun: 16 x 400 w 30 sec rest @ 6:33 pace

Comments: 3 consecutive days of quality running is something different

Workout Summary Oct 1-7

Total Miles Run = 45.8
Quality Miles = 10
Long Run =13.7
Cross Training = 36 miles on the bike

Highlights: 

Fri: 20 x 400m on the indoor 10 lap track
Sun: 10 x 800m on turf @ 6:30 pace

Highlights:  2 good quality workouts 48 hrs apart

Workout Summary Sept 24-30

Total Miles = 48
Quality Miles = 12
Long Run = 11.5 miles
Cycling =  28 miles

Highlights

Tues:  XC course 5K @ 7:18 pace
Wed:  XC course 5K @ 6:58 pace
Sun:  10K Pyeongtaek Port Race 41:16 (6:35 pace)  6:19; 6:28; 6:30; 6:40; 6:48; 6:44

Comments:  Could not hold 6:30s the second 3 miles but not too bad overall.  Pyeongtaek Port 10K