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03.03.14 - 03.09.14

Mon - 10 (am) 3 pm

Tue -  Easy 12 miles (am)
PM - Easy 3 miles with core/strength

Wed - w/o

Thurs - Easy 10 miles (am)
3 mi pm

Fri - 12am / 5pm

Sat - 11 am (nice easy with adam) / 5pm

Sun - 19


—————————————-
[105 mile week]

02.24.14 - 03.02.14

Mon - Easy 10 (am)
PM Run - Easy 3 mile jog

Tue -  Easy 12 miles (am)
PM - Easy 3 miles with core/strength

Wed - w/o  4x2mi

Thurs - 11 am /3pm

Fri - 16

Sat - Easy 10 miles

Sun - 21+


—————————————-
[102 mile week]

02.17.14 - 02.23.14

Mon - Easy 10 (am)
PM Run - Easy 3 mile jog

Tue -  8

Wed - w/o (tempo)

Thurs - REST

Fri - 9.5 am / 3 pm

Sat - 8

Sun - 18


—————————————-
[75 mile week]

02.10.14 - 02.16.14

Mon - Easy 8.5 (am)
PM Run - Easy 3 mile jog


Tue -  Easy 12 miles (am)
PM - Easy 3 miles with core/strength

Wed - w/o (mile repeats)

Thurs - 12.5

Fri - 11

Sat - 20

Sun - 11


—————————————-
[95 mile week]

02.03.14 - 02.09.14

Mon - Easy 10 (am)
PM Run - Easy 3.5 mile jog

13+ mile day

Tue -  Easy 12 miles (am)
PM - Easy 3 miles with core/strength

15 mile day

Wed - w/o

Thurs - Easy 10 miles (am)

Fri - tempo (u

Sat - Easy 10 miles

Sun - 20+


—————————————-
[97 mile week]

01.27.14 - 02.02.14

Mon - Easy 8 (am)
PM Run - Easy 3 mile jog

11 mile day

Tue -  Easy 12 miles (am)
PM - core/strength

Wed - NAZ Elite “Lumberjack”
2.5 up
Lumberjack: (4x400, 10min tempo, 4x400, 10min tempo, 4x400)
1.5 down

13ish mile day.

Thurs - Easy 10 miles (am)
PM Run - Easy 3 mile jog w/ core after

Fri - Mid-Long 14+ miles
PM - Strength work

Sat - Easy 10 miles
Had planned on maybe an easy 3 miler in the afternoon, but that just did not happen, spent the day at my other house cleaning up all the debris from the winter.  

Sun - 6+ mile warmup with Aaron around Cape Elizabeth
Mid Winter Classic 10 miler 
(did as a steady-state, little slower than marathon pace, 62:00)
2+ mile cooldown easy after the race.

18+ mile day
—————————————-
[93 mile week]

Pretty solid first week of legit miles for the Boston cycle.
Legs and body are rightfully fatigued after this week, and honestly it took me a few days to even recover for the Lumberjack workout.  At mile 8 of the 10 miler I was feeling the residual fatigue of the week set in, which I guess is what marathon training is all about.

07.29.13 - 08.04.13

Mon - Easy 65min + short hill repeats (8+ miles)
PM Run - Super easy 3+ mile jog around B’wick afterwork

[11+ for the day]

Tues - Steady State
2.5 miles up
7 miles steady state (41:40)
1 mile down

[10.5 mile morning]

Wed - Easy 12 miles (90ish min)

Thurs - Easy 10 + short hill repeats
PM RUN -  Easy 3 miles after work

[13+ for the day]

Fri - 4x2k “Gear Change WO”
3.5 miles up
4x2k starting at half pace first 400m, worked down to mile pace each rep last 400m.
2 miles down

Then had to work the Beach 2 Beacon expo all day on tired legs, ugh.

Sat - Easy 65min (8.5+ miles)
PM RUN -  Easy 25min after work

[12 mile day]

Sun - Fast Finish Long Run
19.5 mi total (2:20)
First 16 miles easy/moderate
Last 3 miles at half-marathon effort (6:08, 6:06, 5:58)
Felt good this run, first few miles the legs were not feeling it, and knee a little sore from being knocked to the ground from last night’s bullshit… but once warm, felt fine.

The fast finish felt great, ran more by feel vs. pace… solid way to finish a BIG week!

Week’s Total: 90 miles, 2 very solid workouts, a great fast-finish long run.  Not bad for the week after a 5k PR.  

07.22.13 - 07.28.13

Mon - 8 miles around Inner Harbor in Baltimore.
Stepped off the plane at 7am, and was running by 7:30… super fast run, beautiful city.

Tues - Easy 8.5 
PM Run - Easy 3.5

[12 mile day]

Wed - 10 miles easy (and hills)
PM Run - 3.5 easy after work with Adam

[13 mile day]

Thurs - Easy 6 and strides (race tomorrow)

Fri - Easy 3 miles in the morning
[Full fucking day of work… ugh]

EVENING RACE!
2 mile warmup
Ocean Park 5k (16:47) (5:15, 5:23, 5:40)
4.5 mile cooldown with Jorma around OOB

[12+ mile day]

Sat - Easy 5+
PM Run - Easy 3+

[8.5 day]

Sun - 2 hours Long Run (17 miles)
Kept it easy to start then just ran moderate, never pushed, trying to recover from race.   Felt great until I had to work on the floor in Portland all day… ugh.

Solid Week.  78 miles, no real workouts because of my travel and the weird Friday evening race…. but a great week and a new 5k PR to build off from.   16:30 at Breakaway in 3 weeks!

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