I deleted any sentence that wasn't a number. Some workouts he didn't give any paces. Some workout days he didn't even say what it was.
What do you think Malmo?
Week of September 21 to September 27
Monday: 8 miles.
Tuesday: 11 mile 2 x 3 mile Workout.Hit 2 x 3 miles in 14:51 and 14:48,
Wednesday: 7 miles.
Week of September 14 to September 20
Monday: AM 8 miles. PM 4.25 miles.
Tuesday: AM 10.1 miles.
Wednesday: AM 8 miles. PM 4.3 miles. Fairmount Loop plus a little.
Thursday: AM 12.8 mile 10 x 800m. Ben and I decided to alter this workout slightly from a 6 mile fartlek (2 min hard, 1 min easy) and instead I ran it as 10x800m on the track. I wanted a little something to feel fast and smooth, and I think this did just the trick. The 800s were fairly comfortable, and I hit most of them right around 2:19 (the goal was 2:20 with 200m jog recovery). Left inside hip tightened up a bit after the run.
Friday: AM 10 miles.
Saturday: AM 4.3 miles. Fairmount Loop. | PM 4.4 miles. Fairmount Loop.
Sunday: AM 14 miles.
Total Mileage: 80 miles
Week of September 7 to September 13
Monday: AM 6.5 miles.PM 4.3 miles.
Tuesday: AM 11.1 miles. PM 4.2 miles.
Wednesday: AM 20 x 200m Workout at Duniway Park. 20 x 200m at the public track at Duniway Park in Portland. PM 4.2 miles.
Thursday: AM 8 miles. PM 6.1 miles.
Friday: AM 10 miles. PM 4.3 miles.
Saturday: AM 8 miles. added in a few 1 minute on, 2 minutes off segments to kind of test the hip a little PM 4 miles.
Sunday: AM 18 mile 2 x 6 mile workout at 4:50 (that was the goal for each 6 miler). I tried to keep it as close to 4:49-4:50 as I could, only a couple of times seeing anything above 4:50.xx. When I did, I thought about good running form an inserted a 20 to 30 second burst of speed to get myself back on pace, and was usually able to maintain that from that point on (maybe until I got tired again or mentally lost focus, at which point Iâ€™d do it again).
Total Mileage: 100 miles
Week of August 31 to September 6
Monday: AM 10 miles. PM 6.2 miles.
Tuesday: AM 17.7 mile 11 x 1 mile 11 x 1 mile at alternating paces (4:57/4:57/4:50/4:57/4:45/4:57/4:40/4:57/4:35/4:57/4:30). I was scheduled to have 1 minute recovery after the 4:57s and 2 minutes recovery after the faster miles.PM 4 miles.
Wednesday: AM 12 miles. PM 4 miles.
Thursday: AM 16 miles.PM 4 miles.
Friday: AM 12.1 miles. PM 4 miles.
Saturday: AM 18 mile workout.
Sunday: AM 10 miles.
Total Mileage: 118 miles
Week of August 24 to August 30
Monday: AM 13 miles. PM 4 miles.
Tuesday: AM 18.2 mile 5 x 2 Mile Workout in Camp Verde. 10:00, 9:50, 9:40, 9:30, 9:20 on a 3:15-3:30 per half mile jog recovery. PM 4 miles
Wednesday: AM 10.1 miles. PM 6 miles.
Thursday: AM 12 mile 8 x 200m workout. Hit everything in the mid 32 second range, which was just slightly under the goal of 33 | PM 4 miles.
Friday: AM 12 miles. | PM 6 miles.
Saturday: AM 22 mile Fast Finish Long Run. Ran out and back at Bellemont today for the Fast Finish Long Run. The workout today was to be run as 15 miles easy, then 5 miles at 5 minute pace or faster, and finishing with 2 miles easy (as a bit of a cool-down). According to my watch, I was somewhere around 25:02 or 25:03 for the last 5 miles, but Ben had me finishing around 24:45. PM 3 miles.
Sunday: AM 12.5 miles. PM 6 miles.
Total Mileage: 133 miles
Week of August 17 to August 23
Tuesday: AM 8.1 miles. PM 6 miles.
Wednesday: AM 8.1 miles. PM 5.75 miles.
Thursday: AM 10 miles. PM 4 miles. Road loop.
Friday: AM 8.3 miles. PM 4 miles.
Saturday: AM 24 mile Tempo/Long/Tempo Workout. Good solo workout today on Lake Mary Rd. Easy 3 mile warm-up, 4 mile tempo in 20:13 (5:04/5:04/5:01/5:04), 10 miles in 57:10 (5:43 average), 4 mile tempo in 20:32 (5:04/5:05/5:03/5:20), easy 3 mile cool-down.
Sunday: AM 10.3 miles. PM 4 miles.
Total Mileage: 93 miles
Week of August 10 to August 16
Monday: AM 13 miles. PM 4.4 miles.
Tuesday: AM 17.1 mile 3 x 3 mile Workout. GRIND. Man, itâ€™s great when these sessions feel effortless, but I almost feel like I get more out of them when I have to grind through them like I did today.PM 4.3 miles.
Wednesday: AM 12 miles. PM 6.5 miles.
Thursday: AM 16 mile Medium Long Run. PM 3 miles.
Friday: AM 12 miles. PM 5.1 miles. Easy afternoon run on the road loop by my house, followed by 6 x 30 second strides.
Saturday: AM 26.2 mile Alternating Pace Long Run. Great workout today on Lake Mary Road with Nick Arciniaga by my side, Jason on the bike, and Jen providing fluids every 3 miles.
Sunday: AM 10.1 miles. PM 6 miles.
Total Mileage: 136 miles
Week of August 3 to August 9
Monday: AM 12.1 miles. | PM 4 miles.
Tuesday: AM 15.7 mile 25 x 400m workout. PM 5 miles.
Wednesday: AM 12.4 miles. | PM 6 miles.
Thursday: AM 12.2 mile Leg Speed Workout. PM 4 miles.
Friday: AM 12 miles. | PM 4.25 miles.
Saturday: AM 18.1 mile Marathon Effort Long Run. Felt like garbage today (stomach was in knots, heartburn, felt like I was going to throw up for a while, all right from the warm-up), so honestly I was just happy to get the workout in and hit the overall goal average of 5:12 per mile (marathon effort), despite having a few slower miles towards the end.
Sunday: AM 12.1 miles. | PM 6.5 miles.
Total Mileage: 124 miles
Week of July 27 to August 2
Monday: AM 12 miles. PM 5.3 miles.
Tuesday: AM 14.3 mile 15 x 1k workout in Camp Verde. Solid workout of 15 x 1k down in Camp Verde (3,500 ft). PM Had to scrap this run on account of my foot bothering me.
Wednesday: AM 0.9 miles. PM 9 miles. 9 miles easy on the Alter-G at 80% body weight. I started off at 60% and gradually increased it throughout the first couple miles because I couldnâ€™t really feel my foot at all.
Thursday: AM 15.3 mile Medium Long Run.
Friday: AM 12.1 miles. Out and back on Woody Mountain, finished off with a road loop to make it 12 miles. | PM 4 miles.
Saturday: AM 22.2 mile Long Run with Surges. Easy long run with surges in the second half â€“ well, after 10 miles.
Sunday: AM 10 miles.
Total Mileage: 111 miles
Week of July 20 to July 26
Monday: AM 12 miles. | PM 4.8 miles.
Tuesday: AM 18 mile 6 x 1.5 mile Workout. Anyway, in this workout, the goal was 7:48 per 1.5 miles and I hit 7:44, 7:44, 7:43.8, 7:44, 7:44, 7:42.8 and was pretty close to spot on with the floats as well (3:14, 3:10, 3:13, 3:14, 3:14, 3:02).
Wednesday: AM 11.1 miles. Observatory Mesa loop on my own. Not much to say about this one. | PM 6.1 miles.
Thursday: AM 12.2 mile Leg Speed Workout. | PM 4 miles.
Friday: AM 12.2 miles. S PM 4 miles.
Saturday: AM 21 mile Long Run at Bellemont. | PM 3 miles.
Sunday: AM 10 miles. 1| PM 6 miles. Schultz Pass 6 mile run.
Total Mileage: 125 miles
Week of July 13 to July 19
Monday: AM 10.1 miles. | PM 4 miles
Tuesday: AM 16 mile Fartlek workout. The workout itself was nothing too special. | PM 6 miles.
Wednesday: AM 10 miles. | PM 4 miles.
Thursday: AM 15 mile Medium Long Run.
Friday: AM 10.1 miles.
Saturday: AM 20.7 mile Long Run. Oh, man! I really wanted to finish the loop under two hours, but I didnâ€™t really decide that until about 5 miles to go, when I was at exactly 1:35:00. I knew that finishing the last 5 miles with each mile at 5:00 was going to be a tall order considering two of the last few miles have significant uphills, but I decided to go for it anyway. I was spot on with two miles to go (I think I was 1:49:50 something, meaning I covered those three miles in 14:50), but I lost a few seconds on a big uphill in the 19th mile and lost probably another 20 seconds on a huge hill in the 20th/21st mile. Oh well â€“ covering the loop in 2:00:30 is still pretty good.
Sunday: AM 10 miles. | PM 4.2 miles.
Total Mileage: 117 miles