2011 Boston Training Weekly

TOTAL MILES RUN THIS TRAINING CYCLE – 741.85 miles (as of April 3rd)

TOTAL DAY RUN THIS TRAINING CYCLE – 78 of 112 days (as of April 3rd)

[tweetmeme source=”luau” only_single=false http://www.URL.com]

Week 16 – March 28th – April 3rd

Tuesday:

Scheduled – VO2Max Run, 8 miles w/ 5 x 600m at 5K Race Pace
Actual – 8 miles, 59:20, 7:25/mile – 2 mile warm up at 7:53/mile, 5 x 0.40 miles at 6:00/mile with 0.40 mile recovery, 2.2 mile cool down at 7:53/mile

Wednesday:

Scheduled – Recovery Run, 6 miles
Actual – 6 miles, 50:42, 8:27/mile

Friday:

Scheduled – Recovery Run, + Speed, 4 miles + 6 x 100m strides
Actual – 5 miles, 40:20 – 4 miles at 8:27/mile, 3 x 400m at 6:00/mile

Saturday:

Scheduled – 8K – 15K Tune Up Race
Actual – 9 miles, 65:15, 7:15/mile – 2 mile warm up at 7:53/mile, 5 miles – 33:37 (6:57 –> 6:00), 2 mile cool down at 7:53/mile

Sunday:

Scheduled – Long Run, 16 miles
Actual – 16.3 miles, 2:01:46, 7:28

Total Miles:

Week – 44.3
Cycle – 741.85

***

Week 15 – March 21st – 27th

Tuesday:

Scheduled – Recovery Run + Speed, 7 miles + 6 x 100m strides
Actual – 7 miles, 59:10, 8:27 – no strides due to foot pain

Wednesday:

Scheduled – VO2Max Run, 10 miles w/ 4 x 1200m at 5K Race Pace
Actual – 10 miles, 4 mile warm up at 7:53/mile, 3 x 1200m at 6:18/mile, 1 x 1200m at 6:00/mile with 800m recovery, 1 mile cool down at 7:35/mile

Friday:

Scheduled – Medium Long Run, 11 miles
Actual – 11 miles, 87:00, 7:54 – started at 8:27/mile, ended at 7:24/mile

Saturday:

Scheduled – Recovery Run, 4 miles
Actual – 4 miles, 33:48, 8:27/mile

Sunday:

Scheduled – Long Run, 20 miles
Actual – 20.1 miles, 2:29:14, 7:24/mile

Total Miles:

Week – 52.1
Cycle – 697.55

***

Week 14 – March 14th – 20th

Tuesday:

Scheduled – VO2Max Run, 8 miles w/ 5 x 600m at 5K Race Pace
Actual – 8 miles, 56:59, 7:07/mile – 3 mile warm up at 7:30/mile, 5 x 0.40 miles at 6:00/mile with 0.20 mile recovery at 7:30, 2+ mile cool down at 7:30/mile

Wednesday:

Scheduled – Medium Long Run, 11 miles
Actual – 11 miles, 88:00, 8:00/mile

Friday:

Scheduled – Recovery Run, + Speed, 4 miles + 6 x 100m strides
Actual – 6 miles, 46:00 – 4 miles at 8:00/mile, 4 x 400m at 6:00/mile, 0.5 miles at 8:00/mile

Saturday:

Scheduled – 8K – 15K Tune Up Race
Actual – 11.55 miles, 79:00 – Virtual 5K & 10K Races with 36K Miracles Challenge –> 10K in 41:02, 5K in 19:58 plus warm up and cool down miles

Sunday:

Scheduled – Long Run, 17 miles
Actual – 17 miles, 2:02:00 – Virtual Half-Marathon with 36K Miracles Challenge –> Half Marathon in 1:32:00

Total Miles:

Week – 53.55
Cycle – 645.45

***

Week 13 – March 7th – 13th

Tuesday:

Scheduled – General Aerobic Run 8 miles
Actual – 8 miles, 59:45, 7:28/mile

Wednesday:

Scheduled – VO2Max Run, 9 miles w/ 5 x 1000m at 5K race pace
Actual – 9.0 miles, 2 warm up at 7:53/mile, 6 x 1000m at 6:00/mile with 600m recovery, 1.4 cool down at 7:30/mile

Friday:

Scheduled – Medium Long Run, 12 miles
Actual – 12 miles, 94:45, 7:53 pace (ranging from 8:00 – 7:47)

Saturday:

Scheduled – Recovery Run, 5 miles
Actual – 5 miles, 39:53, 7:58/mile

Sunday:

Scheduled – Marathon Paced Long Run, 18 miles w/ 14 miles at Marathon Pace (~7:20/mile)
Actual – 18 miles, 1 mile warm up at 7:45, 14.1 miles in 1:38:14 (ranging 7:22 – 6:40) 6:58 pace, 3 mile cool down (ranging from 7:40 – 7:11)

Total Miles:

Week – 52.1
Cycle – 591.90

***

Week 12 – February 28th – March 6th

Monday:

Scheduled – Rest or Crosstraining
Actual – 2.8 miles, 24:00, 8:34 pace – couldn’t resist the temptation to hit 400 miles for the year before March 1st.

Tuesday:

Scheduled – VO2Max Run, 8 miles w/ 5 x 600m at 5K Race Pace
Actual – 8 miles, 59:59, 7:30 pace – 2 mile warm up, 5 x 0.40 miles at 6:00/mile with 0.20 mile recovery, 3.25 mile cool down

Wednesday:

Scheduled – Medium Long Run, 12 miles
Actual – 12 miles, 94:45, 7:53 pace

Friday:

Scheduled – Recovery + Speed, 5 miles + 6 x 100m strides
Actual – ran 6.5 miles, 49:25, 7:36 pace – 5 miles at 7:53/mile, 4 x 400m at 6:00 pace with 0.15 mile recovery

Saturday:

Scheduled – 8-15K Tune Up Race (9-13 miles total)
Actual – 6.2 miles – 0.6 mile warm up, 5 miles, 32:32, 0.6 mile cool down – unable to find race, so ran the Inaugural Luau Boston Prep 5-Miler – result: 1st place overall (1st out of 1)

Sunday:

Scheduled – Long Run, 17 miles
Actual – 17 miles, 2:18:15, 8:07 – started at 8:34 per mile, finished at 7:13 per mile

Total Miles:

Week – 52.5
Cycle – 539.80

***

Week 11 – February 21st – 27th

Tuesday:

Scheduled – Recovery + Speed, 7 miles + 6×100 strides
Actual – 7 miles at 8:19mile + 4×400 at 6:00/mile = 8.5 miles, 68:27

Wednesday:

Scheduled – Lactate Threshold Run, 11 miles with 7 miles at half-marathon pace
Actual – 11 miles, 2 warm up, 7 miles between 6:53 and 6:27 pace, 2 cool down 76:42, 6:58/mile

Friday:

Scheduled – Medium Long Run, 12 miles
Actual – 13.1 miles, 98:00, 7:28/mile, ran an extra 1.1 for Michelle and her mom.

Saturday:

Scheduled – Recovery Run, 5 miles
Actual – 5 miles, 38:08, 7:27/mile

Sunday:

Scheduled – Long Run, 20 miles
Actual – 20 miles, 2:46:00, 8:18, first 13 solo, last 7 with my buddy Doug

Total Miles:

Week – 57.6
Cycle – 487.30

***

Week 10 – February 14th – 20th

Tuesday:

Scheduled – General Aerobic Run, 8 miles
Actual – 8 miles, 62:28, 7:48/mile

Wednesday:

Scheduled – VO2Max Run, 8 miles with 5x800m at 5K Race Pace
Actual – 8 miles, 60:00, 7:30/mile (warm up 2 miles, 5x800m at 6:00/mile, cool down 2.5 miles)

Thursday:

Scheduled – Recovery Run, 6 miles
Actual – 5 miles, 42:15, 8:27/mile

Saturday:

Scheduled – General Aerobic Run + Speed, 8 miles + 8×100 meter strides
Actual – 8 miles at 7:40/mile + 3×400 at 6:00/mile = 9.3 miles, 71:00

Sunday:

Scheduled – Medium Long Run, 14 miles
Actual – 14 miles, 1:44:40, 7:28/mile

Total Miles:

Week – 44.3
Cycle – 429.70

***

Week 9 – February 7th – 13th

Tuesday:

Scheduled – Recovery Run, 6 miles
Actual – 6 miles, 50:22, 8:23/mile

Wednesday:

Scheduled – Medium Long Run, 14 miles
Actual – 14 miles, 1:47:15, 7:39/mile

Thursday:

Scheduled – Recovery Run, 6 miles
Actual – 6.2 miles, 49:36, 8:00/mile

Saturday:

Scheduled – Recovery Run + Speed, 6 miles + 6×100 meter strides
Actual – 6 miles at 7:53/mile + 4×400 at 6:00/mile = 7.6 miles, 58:05, 7:38/mile

Sunday:

Scheduled – Marathon Paced Long Run, 16 miles with 12 at Marathon Pace
Actual – 16 miles, 1:59, 7:26/mile (warm up 2 miles, 12 miles between 7:08 – 7:24, cool down 2 miles)

Total Miles:

Week – 49.8
Cycle – 385.40

***

Week 8 – January 31st – February 6th

Tuesday:

Scheduled – Recovery Run + Speed, 7 miles + 6x100m Strides
Actual – 7 miles @ 7:53/mile, 4x400m @ 6:00/mile, Total – 8.5 miles, 65:15, 7:40/mile

Wednesday:

Scheduled – Medium Long Run, 12 miles
Actual – 12 miles, 93:15, 7:46/mile (progressive – started at 7:53/mile, finished at 7:30/mile)

Friday:

Scheduled – Lactate Threshold Run, 10 miles with 6 miles at half-marathon pace
Actual – 10 miles, 71:50, 7:10/mile (2 mile warm up at 7:53, progressive from 6:53/mile to 6:30/mile, 2 miles cool down @ 7:53)

Saturday:

Scheduled – Recovery Run, 5 miles
Actual – 5 miles, 42:15, 8:26/mile

Sunday:

Scheduled – Long Run, 20 miles
Actual – 20 miles, 2:36:56, 7:50/mile (started at 8:27/mile, finished at 7:03/mile)

Total Miles:

Week – 55.5
Cycle – 335.60

***

Week 7 – January 24th – 30th

Tuesday:

Scheduled – Lactate Threshold Run, 10 miles with 5 miles @ half-marathon pace
Actual – 10 miles, 3 miles @ 7:53/mile, 5 miles @ 6:53/mile, 2 miles @ 7:53/mile

Wednesday:

Scheduled – Recovery Run, 4 miles
Actual – 4.03 miles, 34:00, 8:27/mile

Thursday:

Scheduled – Medium Long Run, 11 miles
Actual – 11 miles, 1:26:58, 7:54/mile (Progressive from 8:00/mile to 7:40/mile)

Saturday:

Scheduled – General Aerobic Run + Speed, 7 miles + 8x100m Strides
Actual – Long Run, 18 miles, 2:24:00, 8:00/mile

Sunday:

Scheduled – Long Run, 18 miles
Actual – General Aerobic Run + Speed, 7 miles @ 7:49/mile + 3x400m @ 6:00/mile, Total – 8 miles, 61:29, 7:41/mile

Total Miles:

Week – 51.03
Cycle – 280.10

***

Week 6 – January 17th – 23rd (Recovery Week)

Tuesday:

Scheduled – General Aerobic Run + Speed, 8 miles + 10×100 meter Striders
Actual – 7 miles @ 8:00/mile + 4x400m @ 6:00/mile with 1:00 recovery, 66:00

Wednesday:

Scheduled – Recovery Run, 5 miles
Actual – 5 miles, 42:15, 8:27/mile

Thursday:

Scheduled – General Aerobic Run, 8 miles
Actual – 8.01 miles, 63:30, 7:56/mile

Saturday:

Scheduled – Recovery Run, 4 miles
Actual – 4.03 miles, 34:00, 8:26/mile

Sunday:

Scheduled – Medium Long Run, 12 miles
Actual – 12 miles, 1:34:45, 7:53 (Progressive from 8:00/mile to 7:35/mile)

Total Miles:

Week – 37.54
Cycle – 229.07

***

Week 5 – January 10th – 16th

Tuesday:

Scheduled – Lactate Threshold Run, 9 miles w/ 5 miles at half-marathon pace
Actual – 9 miles, 2 miles @ 8:00/mile, 5 miles @ 6:57/mile, 2 miles @ 8:00/mile, 1:06:45

Wednesday:

Scheduled – Recovery Run, 5 miles
Actual – 5 miles, 43:28, 8:41/mile

Thursday:

Scheduled – General Aerobic Run, 10 miles
Actual – 10 miles, 80:00, 8:00/mile

Saturday:

Scheduled – Recovery Run, 5 miles
Actual – 5.03 miles, 40:00, 7:57/mile

Sunday:

Scheduled – Marathon Paced Run, 16 miles with 10 at Marathon Pace (~7:24/mile)
Actual – Marathon Paced Run, 16.03 miles with 10 at Marathon Pace (~7:24/mile), 2:03:29, 7:42/mile

Total Miles:

Week – 45.06
Cycle – 191.53

***

Week 4 – January 3rd – 9th

Tuesday:

Scheduled – General Aerobic Run + Speed, 8 miles + 10×100 meter Striders
Actual – 8 miles (@ 8:00/mile) + 4×400 meter (@6:00/mile + recovery), Total – 9.37 miles/74:00

Wednesday: