Chip Time finish 1:25:05
GPS Time finish 1:24:37
Finished this race pushing my hardest, felt in control and wanted to do what I was told by coach from miles 1-13. The last .1 was the hardest I've ever worked. It was cool in the 40s and raining, took no water or gels. Breakfast was 2 plain English muffins with greek yogurt on top, a sliced banana, some ghost pepper jam and maple syrup. I felt bad seeing some elites fall off during the race and even a girl having an anxiety attack. This course was nice and besides from being stuck behind a pack the first mile it was a lot of fun. I should have prepared for the colder weather and light rain, but there was no wind so that was comfortable
13.28 Miles - 1:25:08 ; 222 ft Elevation
Splits
Mile 1: 6:43
Mile 2: 6:30
Mile 3: 6:33
Mile 4: 6:32
Mile 5: 6:32
Mile 6: 6:22
Mile 7: 6:29
Mile 8: 6:29
Mile 9: 6:29
Mile 10: 6:31
Mile 11: 6:24
Mile 12: 6:19
Mile 13: 6:09
.1: 6:02
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March 1st – March 7th
Not really much or any speed this week, coach says the hard speed block for the HM is done now. Focusing on building up Tempo runs in the long run and making goal marathon pace feel natural. I hope I can make him proud at Glass City. I've been feeling like I'm running more than for myself now. After the half my coach actually called me, was ecstatic about the race result. I've never had someone care that much about me before in a sport, or any activity really besides me father. I know running is an individual pursuit, I've never been on a college or XC team. But, I'm just really touched. This week was nice coming back and Tuesday will be back to normal.
SC is warming up again, I can run with my shirt off. . . that's always a plus.
72 Miles
Monday
AM Run: 5 Miles - 8:03
PM Run: 3 Miles - 7:33
Tuesday
AM Run: 6 Miles - 8:00
Wednesday
PM Run: 10 Miles = 7:20
Thursday
PM Run: 12 Miles – 7:23 w/ pickups = 4x30 seconds last mile (5:55, 5:47,5:30, 5:47)
Friday
PM Run: 10 Miles Progressive - 7:44
Saturday
AM Long Run: 14 Miles - 7:14
Sunday
AM Long Run: 12 Miles - 8:12 -
March 8th – March 14th
Lifted 2x again with a focus on more stability and core less heavy weights. Saturday's workout felt very difficult to get into a rhythm of MP.Lungs felt fine but it felt like my feet wouldnt move fast enough. Felt bloated and like I needed to poop the entire time. Something to do with my diet 1-2 days prior. Too much yogurt perhaps and too much water.
Oh well, you live and learn. Saturday's workout also ended with the local town's shamrock shuffle, did the 10k as a cooldown and helped pace a friend to his goal of sub 8 pace for the 10k. Very proud of him.
Thursday was any way I want to 16, needed to get my car repaired so i broke it in half; 8 am 8 pm
83.4 Miles
Monday
Rest
Tuesday
PM Run: 10 Miles - 7:14
Wednesday
AM Run : 5 Miles = 7:51
PM Workout: 8.4 Miles = 7:16 = 3 Up -> 8x1" on (6:37,6:27,6:27,6:20,6:15,6:17,6:05,5:52 ) 1" off (7:24, 7:17, 7:18, 7:10, 7:12, 7:26, 7:10, 7:09 ) -> 3 Down
Thursday
AM Run: 8 Miles - 8:07
PM Run: 8 Miles - 7:42
Friday
PM Run: 8 Miles Progressive - 7:54
Saturday
AM Long Run Workout: 16.25 Miles - 7:23 = MP Tempo Workout = 5 up -> 5 @ Goal MP (6:47,6:47,6:47,6:49,6:44) -> 10km cooldown
PM Run: 4 Miles - 8:16
Sunday
AM Long Run: 16 Miles - 8:04 -
March 15th – March 21st
Struggled with some bouts of depression this week. Really stressed and having difficulty with some emotions. Don't have any friends close enough to me yet that I can open up to about my problems. This maybe affected some things throughout the week. Trying to move on and shut that part of my brain off.
Got sick after my run in the morning on Sunday, cold and rain and wind, I think my body just can't handle it. Will either wait later to run or just do it on the treadmill so it doesn't happen again. Ran too fast on Tuesday, coach had us not do usual speed intervals on Wednesday to be fresher for Saturday.
78.7 Miles
Monday
Rest
Tuesday
PM Run: 12 Miles - 7:15
Wednesday
AM Run : 5 Miles - 8:17
PM Workout: 12 Miles - 7:41
Thursday
AM Run: 6 Miles - 8:04,
PM Run: 10 Miles -7:25
Friday
PM Run: 8.7 Miles Progressive - 7:56
Saturday
AM Long Run Workout: 14 Miles - 3 up -> 3 @ MP (6:44,6:40,6:40) 1 Float (7:25) 3 @ MP (6:40, 6:35, 6:36) 1 Float (7:20) -> 3 down
PM Run: 4 Miles - 8:07
Sunday
AM Run: 7 Miles - 8:39 -
March 22th – March 28th
Two solid workouts, Sunday long run was 11 solo and 3.5 with friends. MArathon pace is becoming very comfortable, solid week of work. Hoping I can feel this good in 1 month. Coach had me cut the tuesday miles from 12 to 10 to see how my stomach felt since last Sunday. Felt much better, I'm blessed that he is looking out for my health.
93.88 Miles
Monday
Rest
Tuesday
PM Run: 10 Miles - 7:33
Wednesday
AM Run : 6 Miles - 8:02
PM Workout: 10.8 Miles - 7:08 = 3 Up -> 15x1" On (6:28, 6:09, 6:20, 5:59, 6:07, 6:00, 6:00, 5:55, 6:04, 5:53, 5:59, 6:00, 5:57, 5:58, 6:02) / Off (7:29, 7:58, 7:32, 7:40, 7:39, 7:36, 7:23, 7:12, 7:22, 7:29, 7:12, 7:32, 7:26, 7:21, 7:32, 7:26, 7:21, 7:19) -> 3 Down
Thursday
AM Run: 4 Miles - 8:20
PM Run: 10 Miles -7:45
Friday
PM Run: 8 Miles - 7:36
Saturday
AM Long Run Workout: 18.18 Miles = 3 Up -> 10 @ MP (6:45,6:44,6:44,6:45,6:44,6:45,6:43,6:42,6:41) -> 1 Easy 7:45 -> 4 x 1 " on (6:11,5:59,5:48,6:07) / off (7:50,8:12,7:13,7:58) -> 3 Down
PM Run: 2.4 Miles - 8:20
Sunday
AM Long Run: 14.5 Miles -
I always enjoy reading your updates, great work, keep it going!
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Thanks you sir!
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March 29th – March April 4th
Two solid workouts, Sunday long run may or may not happen because I got my second vaccine shot, seeing how I feel. Also driving 10 hours home from SC to OH so no double for Saturday. Shorter mileage this week but coach says I’m ready. Trust him with everything, so I believe his word.
Mondays I get to jog a 5k now instead of rest. Happy because I was asked to help jog and whip the young JROTC kids into shape. I’m feeling very connected with my community and kids I teach.
It’s been a stressful week with covid having implications at work, far more than I can mentally handle as I lost a lot of sleep because of it this week. Still did the doubles, but didn’t hydrate properly this week. Trying to catch up on sleep and water, been focusing a little too much on helping others in my free lunchtime. A lot of people at work are out and need covered because of covid, I had to man up these last three weeks and help with that.
Thursday I got to do 14 any way I want, so I split it up conveniently so that I could finish my run and tutor a friend online in English grammar.
A gel every 45 minutes on Saturday’s workout, been using gels on easy runs to get used to fueling. Glass City Marathon I’m coming for you.
? Miles
Monday
5k - ?:??
Tuesday
PM Run: 10 Miles - 7:26
Wednesday
AM Run : 5 Miles - 7:48
PM Workout: 9.84 Miles - 7:16 = 3 Up -> 4 x 4 Min @ HM Pace (6:29, 6:22, 6:24, 6:14) w/ 2 Min Off (7:23, 7:17, 7:33, 7:03) -> 3 Down
Thursday
AM Run: 8 Miles - 7:55
PM Run: 6 Miles -7:33
Friday
PM Run: 6 Miles - 8:06
Saturday
AM Long Run Workout: 15 Miles - 6:53 = 2 Up -> 5 @ MP (6:40, 6:40,6:41,6:37, 6:35) -> Float (7:20) -> 3 HM Pace (6:31, 6:29, 6:27) -> Float (7:16) -> 1 Hard (6:04) -> 2 down
Sunday
AM Long Run: 12-14 Miles ? -
Sunday
AM - 10 miles - 7:31
Happy Easter -
April 5th – March April 12th
Taper time, Glass City in two weeks. This week was fun because I had lots of free time during a one week break. Ran a bit more than I was supposed to because of meeting an old friend but the training was still solid.
Not regular training schedule this week, different days off and different doubles so I could run with friends I hadn't seen in months. Wasn't supposed to double on Thursday but was a poor reading creature of habit and did it. From now on coach says no doubles, singles and eyes on the prize.
95.95 Miles
Monday
AM Run: 14 Easy - 7:51,
PM Run: 6 Easy - 8:01
Tuesday
Off
Wednesday
AM Run: 12 Miles - 7:32
PM Run: 3.1 Miles - 8:12
Thursday
AM Run: 6 Miles - 7:56,
PM Workout: 12.85 Miles - 7:10 = 3 up ->5 x 1 Miles (6:40, 6:41, 6:27, 6:19, 6:10) w/ 2 Min jog (7:51, 7:35, 7:37, 7:31, 7:10) -> down to car. In the 80s in Ohio. Glad I ran alot in SC in this heat.
Friday
PM Run: 8 Miles - 8:16
Saturday
AM Long Run Workout: 20 Miles - 7:27 = All above 7:20, nothing faster as instructed
Sunday
AM Long Run: 14 Miles 8:13 -
95 miles :o?! Hey, but good luck you've got this in the bag, keep it steady, keep it going
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Yeah, 95. Too much but I don't get to come home that often to Ohio. Significantly cutting mileage down and this week looks to be 66 with no doubles. Back in SC now and ready to continue sticking to the plan.
