5/31/08

Training: 17.5-ish miles, 2h01m (no Garmin so guessing on the mileage)
Sleep: 7h30m, 8/10 Still woke a little tired but catching up
Legs: 7/10, Felt very good at the start, worked on my marathon shuffle (keeping legs close to the ground and focused on compact stride) for first half, but too tired the last 30 minutes to worry much about form at all.
Post Run: 7/10, Took a little work the last 30 minutes, but running uphill for four miles through gut-check alley tends to do this.

These two hour runs are still feeling like my old 2h30m runs. I probably could be worried by this, but since I've only done two of them I'm trying to relax about it for the time being. I checked my watch around what I remembered as being the 8 mile mark, and it seemed like I was running between 6:50 and 6:55 pace with a fair amount of downhill. I stopped a minute shy of one hour and retraced my steps back, figuring I'd lose a little time on the uphills, but instead I found myself negative-splitting the run so I had to add on a bit. Like last week I did get tired, but the fatigue doesn't seem to be slowing me down. Pleasantly tired? As I sit here typing three hours later I'll say yes.

5/30/08

Training: 8-ish miles, 1h, slow
Sleep: 5h30m, 4/10 (need to work on this, house-guests don't help)
Legs: 6/10, sluggish altogether, 2 beers the night before during a playground committee meeting didn't help
Post Run: 6/10, Kind of glad to be done, bit of a head-ache and I never really found my groove

Greg made a good point about the new "post run" ranking in the new log. "My problem with your ranking system is that my post-run ranking would always be 9/10. If you took that same ranking about halfway through my runs, it would probably be 3-6/10."

Greg, I think if you're feeling great at the end of all your runs, you're probably training smart and not overdoing it. I like taking stock about 30 minutes afterwards, as that seems to be when I either feel energized from the run or I'm looking for 20 minutes to lay on the couch with my feet up. I'm trying to use this as a way to keep my mindful of Mystery Coach's Axiom Number Two: "How easily you recover from a workout is a better indication of your condition than the workout itself." I know these runs (and most runs) aren't workouts, but by paying attention to the "Legs" and "Post Run" categories, hopefully I can head trouble off at the pass.

My lack of patience is probably one of my greatest faults when it comes to training, but when I see how far some guys can go by showing patience and backing off at the right times it gives me hope.

5/29/08

5/29/08
Training: 10-ish miles, 1h09m
Resting HR: 44
Sleep: 6h, 6/10
Legs: 6/10, hamstrings a bit sore
Post Run: 8/10, cruised the last mile faster, feeling good

5/28/08
Training: 6.2 miles or so, 42m
Sleep: 7h, 8/10
Legs: 7/10, no real complaints
Post Run: 7/10, it's just getting hot for evening runs

----------------------
Trying out a new format here in an effort to transmit more data to Mystery Coach's secure location while keeping better track of how I'm feeling from day to day. Here's a bit of explanation, though it's probably unnecessary:

Training: Self-explanatory, just a bare-bones recap of the run with whatever data I've collected

Resting HR: Usually I go to the bathroom and head out to the couch and sit down to take this so I don't disturb the wife, so it's a bit higher than immediately after waking. Still, if I do it the same way I should be able to monitor any gradual changes (for better or worse) as the training progresses. If I don't take it, you won't see it (yesterday for instance).

Sleep: Hours followed by a ranking from 1 to 10 of how alert I feel upon waking. I was tired today after running last evening and probably not drinking enough afterwards.

Legs: Again a ranking of how the legs feel during the bulk of the run, again on a scale of 1 to 10

Post Run: An evaluation of how I feel during the first 30 minutes after the run. An 8-10 ranking is probably the "pleasantly tired" I'm looking for, and 5 or under probably means I'm pretty well stuffed.

Again, I'm pretty much just running easy for three weeks, and even taking a day off now and again. I'm trying for an hour or so each day with a two hour run once a week, and so far it's been going well.

Fortune Cookies

Turns out Duncan was right about running blog retirement. I do have more to say, and my wife just can't listen to it all so I'm turning to you.

It's summer here in Tucson, Arizona, which means I have more time on my hands as work slows down considerably. I've been taking this time (and the added free time gained from not blogging) to really think about what running means to me. I feel world's different from when I was driving home from that botched 5K in April, when I felt I never needed to write another word about running. Depressed in the only way I can describe myself then, and while I dug myself out in the weeks afterwards, all it took was another 5K this past weekend to put me back in the hole.

The PR's on the blog template tell part of the story. While I've been training hard during the past few years, my best performances are all followed by either "'05" or "'06", with the exception of the single second I squeaked out at 5K last year. In the meantime, many of the runners I know and am friends with have gone from running behind me in races to beating me with regularity. With this in mind, I spent a few weeks chasing these faster guys during a weekly workout, and while I found myself getting closer to them on the track, I also found myself recovering slowly and getting sick with more regularity. I also found myself low enough on energy and with enough fatigue to actually visit a doctor and request some blood-work.

As I sat on the grass after running 16:16 for 5K this weekend, I felt miles removed from everyone around me. My body ached, but inside I just kept re-living the moment where sub-16 slipped away. The legs were already burning mid-way through the first mile, and the damn 1 mile marker was still out of sight. Against my better judgment I glanced at the watch and read 4:42. In that moment I knew I didn't have it in me, that 11 more minutes of suffering at that pace simply wouldn't happen, and the sting of failing to reach my goal started sinking in.

The kids were crawling over me, and people came by occasionally to ask about the race, but it took a focused effort to respond to anyone as my mind continued to spin.

Have I pushed it too hard?
One marathon too many?
Not enough rest?
Too old?
Have I lost my ability to suffer?

These are the words of someone over the edge. Mystery Coach recognized it before I did, and prescribed three weeks of "getting myself right" before heading into a build for the NYC marathon. After just a few days without the watch or any measuring device I started feeling better, and any thoughts of trying to hurry through this recovery to start the next cycle evaporated as I started digging into Tim Noakes' Lore of Running book. In the "Avoiding Over-training" chapter it was interesting to note how many coaches and runners cited mood swings and depression as harbingers of over-training. I should have read this a long time ago. I've always had a tendency to try and push through rough patches, but I might do better to spend more time figuring out why the rough patches arrive in the first place.

As far as "the sting of failing" goes, I have two little scraps of paper clipped to my bathroom mirror. Both have little sayings printed in blue ink and were pulled from fortune cookies some months ago. The words won't challenge any of Mystery Coach's axioms, but they give me perspective nonetheless:

"The greatest effort is not concerned with results"
For anyone with a great race under their belt, this needs no explanation

"Someone with blue eyes admires you"
Our 5-year-old daughter has the bluest eyes I've seen, and when I'm going through a particularly rough patch with my running I sometimes stop and try to imagine her in my place, years in the future. What would I tell her if I found her detached and sullen after a 5K after suffering the vile realization that she just ran 9 seconds slower than last year? "Learn what you can from it and move on" comes to mind, and so that's where I find myself now. I wouldn't want her continuing to beat herself up, so why should I.

More soon. Also, I'm going to have to keep the log here instead of on a different site (which explains the mega-post below), since I'm having trouble with the html code and our ISP. I'll keep an archive in the sidebar for now and hopefully figure out a solution for new entries.

Thanks to all of you for sticking with me, especially Mystery Coach. By the way, feel free to pepper him with questions if you want Ask the Mystery Coach Monday to return.

Training Log

12/31/08
10 miles, 1h05m, Workout called for 2-4x 2 miles at 5:45-5:55 w/1 mile easy in-between. Managed 5:53 pace for first interval and 5:44 for second, then quit third interval after a mile at 5:43 pace. Lungs and legs were too stressed for the paces.

12/30/08
6 miles, 42m, 7:05 pace

12/29/08
9 miles, 1h04m, 7:05 pace

Week of 12/22-12/28/08, 47 miles in 5 sessions?

12/28/08
15 miles, 1h44m, 7:00 pace

12/27/08, 6 miles?

12/26/08 ZERO

12/25/08
8 miles, 54m, 6:48 pace, some preliminary speed

12/24/08
10 miles, 1h09m, 6:55 pace, some preliminary speed

12/23/08, ZERO

12/22/08
8 miles, 55m, 6:53 pace

Week of 12/15-12/21/08, 66 miles in 7 sessions

12/21/08
14 miles, 1h37m, 6:58 pace

12/20/08
10 miles, 1h04m, w/7 miles at 6:15-ish pace
Sleep: 7h 8/10
Legs: 7/10 Lagged a bit but probably just rusty
Weather: 38 degrees

12/19/08
8 miles, 55m, 6:55 pace w/4x60 second bursts, one every 15 minutes or so
Sleep: 6h 6/10
Legs: 7/10
Weather: 38 degrees

12/18/08
7 miles, 50m, 7:11 pace, night run since Kiera was sick in the morning

12/17/08
8 miles, 57 minutes, 7:08 pace, concentrated on running very easy

12/16/08
10-ish miles, first nine at 6:45 pace, w/4x2 minute bursts, one every 15 minutes
Legs: 8/10

12/15/08
9 miles, 1h04m, 7:07 pace
Sleep: 6h 6/10
Legs: 7/10
Weather: 50 degrees

Week of 12/7-12/14/08, 64 miles in 8 sessions

12/14/08
10 miles, 1h06m, 6:42 pace
Sleep: 7h 8/10
Legs: 8/10
Weather: 50 degrees

12/13/08
8 miles, 53m, 6:42 pace, feeling good
Sleep: 7h
Legs: 8/10

12/12/08
8 miles, 56m, 7:02 pace

12/11/08
8 miles, 56m, 6:59 pace

12/10/08
8 miles, 57m, 7:05 pace

12/9/08
6 miles, 43m, 7:07 pace
pm., 7 miles, 49 minutes, 7:00 pace

12/8/08
9 miles, 54m, 6:49 pace

Week of 12/1-12/7/08, 51 miles in 6 sessions

12/7/08
9 miles, 1h03m, 7:03 pace

12/6/08
8 miles, 55m, 6:55 pace

12/5/08
9 miles, 1h02m, 6:57 pace

12/4/08
10 miles, 1h10m, 7:02 pace
Sleep: 6h 5/10 still feeling sinus infection
Legs: 6/10 groin still stiff
Weather: 46 degrees

12/3/08 Off

12/2/08
8 miles, 54m, 6:48 pace, w/8x300 jog, 100 accelerate-sprints
Sleep: 5h 5/10
Legs: 7/10

12/1/08
8 miles, 55m, 6:54 pace

Week of 11/24-11/30/08, 36 miles in 4 sessions

11/30/08
10 miles, 1h08m, 6:52 pace

11/29/08
8 miles, 55m, 7:00 pace

11/28/08
8 miles, 57m, 7:11 pace

11/27/08
10 miles w/5K Turkey Trot in 17:40. Slipped all over the place in pouring rain. Irritating but fun, still coughing and feeling out of it

11/26/08, Off (starting to feel better but didn't want to run in the pouring rain)

11/25/08, Off (sick)

11/24/08, Off (sick)

Week of 11/17-11/23/08, 46 miles in 6 sessions

11/23/08
8 miles, 56m, 7:03 pace

11/22/08, Off (mental health day, also felt like dog-doo) Too much work

11/21/08
8 miles, 54m, 6:50 pace, w/a few short burst of 40 seconds to a minute, feeling grim

11/20/08
10 miles, 1h08m, 6:51 pace

11/19/08
6.2 miles easy with the gang in the evening, not feeling so hot

11/18/08
8 miles, 52 minutes, 6:34 pace
Sleep: 6hr 6/10
Legs: 7/10 still a tweak in the groin
Weather: 63 degrees

11/17/08
6 miles, 42 minutes, 6:58 pace
Sleep: 5h 4/10
Legs: 6/10 groin tight and sore
Weather: 60 degrees

Week of 11/10-11/16/08, 55 miles in 7 sessions

11/16/08
10 miles, 1h30m, Very hilly Phoneline Trail run with friends
Strained my groin a bit when I almost fell after catching a rock with my toe

11/15/08
8 miles, 53m, 6:40 pace
Legs: 8/10 Felt great

11/14/08
9 miles, 1h02m, 6:59 pace

11/13/08
Training: 8 miles, 53 minutes, around 6:40 pace
Sleep: 7h 8/10
Legs: 7/10 Just a little heavy but ready to move
Weather: 45 degrees

11/12/08, 6.2 miles in 43 minutes with the Running Shop Gang

11/11/08, 6-ish miles in 43 minutes

11/10/08, 8-ish miles in 56 minutes

Week of 11/3-11/09/08, 23 miles in 4 sessions

11/9/08, Off

11/8/08
8-ish miles, 58 minutes, a bit less sore

11/7/08
5-ish miles, 38 minutes, right calf is mighty tight

11/6/08
4-ish miles, 30 minutes, ran too much yesterday

11/5/08
6.2 miles with the gang, 43 minutes, A bit too fast and too hard for the first day back

11/4/08, Off

11/3/08, Off

Week of 10/27-11/02/08, 60 miles in 6 sessions

11/2/08, 26.2 miles, NYC Marathon, 2:37:08, 5:59 pace, 102nd place, PR w/3 bathroom stops. Great day.

11/1/08, 4 miles easy, mostly along the Hudson River in New York

10/31/08 Off, travel

10/30/08, 6 miles very easy

10/29/08
9.25 miles, 5 mile marathon simulation in 6:09, 5:55, 5:56, 5:56 and 5:53, finishing HR of 157, then 3x1000 on 5 minutes in 3:21, 3:13, 3:14 (max HR 168)
Sleep: 7.5h 8/10
Legs: 8/10
Weather: Perfect again

10/28/08
8 miles, 54m, 6:45 pace, feeling great
Sleep: 7h 7/10
Legs: 8/10

10/27/08
7 miles, 47m, 6:45 pace, w/2x800 at MP
Sleep: 7.5h 8/10
Legs: 8/10

Week of 10/19-10/26/08, 68 miles in 7 sessions

10/26/08
12 miles, 1h25m, 7:08 pace, slow and easy with the group
Sleep: 6h 6/10
Legs: 7/10
Weather: 75 and sunny

10/25/08, 8 miles easy, no details

10/24/08
8 miles, 56m, 7:01 pace
Sleep: 7h 8/10
Legs: 8/10
Weather: 54 degrees

10/23/08
10.25 miles, 1h01m, 1600 at 6:00 pace followed by 800 surge down to 5:30 pace x 5 in: 5:57, 2:48, 5:48, 2:44, 5:46, 2:50, 5:56, 2:49, 5:57, 2:44
Resting HR: 40
Sleep: 7h 8/10
Weather: 52 degrees

10/22/08
13 miles, 1h29m, 6:55 pace
Sleep: 6.5h 7/10
Legs: 7/10
Weather: 51 degrees

10/21/08
9 miles, 1h02m, 6:57 pace
Resting HR: 40
Sleep: 7h, 8/10
Legs: 8/10 Had to force myself to keep slowing down
Weather: Yes

10/20/08
8 miles, 58m, 7:08 pace
Sleep: 7h 8/10
Legs: 7/10 Just a bit stiff
Weather: Oh man, it's just perfect

Week of 10/13-10/19/08, 84 miles in 8 sessions

10/19/08
19 miles in 2h01m, 6:24 pace. First 10 at 6:49 adjusted pace (Garmin pace plus 5)
11-19 at 5:55 adjusted pace (Garmin pace plus 5)
Mile 10-12.5 HR: 149avg
Mile 12.5-15 HR: 150avg
Mile 15-17.5 HR: 159avg
Mile 17.5-19 HR: 164avg
Sleep: 7h 8/10
Legs: 8/10
Weather: 72 or so, light breeze

10/18/08
10 miles, 1h05m, 6:31 pace, w/marathon start simulation in 6:11, 6:04, 5:59, 5:59(unavoidable uphill), 5:54, 5:55
Sleep: 7h, 8/10
Legs: 6/10 A bad day for a bad day
Weather: 73 degrees and breezy

10/17/08
12 miles, 1h23m, 6:57 pace
Sleep: 6h 6/10
Legs: 6/10
Weather: Nice

10/16/08
8 miles, 55m, 6:53 pace
Sleep: 7h, 7/10
Legs: 8/10 Very hard to keep it slow
Weather: 75 degrees and windy

10/15/08 pm., 5 miles at 7:16 pace

10/15/08
8 miles, w/8x1000 on 5 minutes in 3:17, 3:16, 3:14, 3:16, 3:14, 3:14, 3:13, 3:15
Sleep: 7h 8/10
Legs: 8/10
Weather: WIND

10/14/08
12 miles, 1h25m, 7:05 pace
Sleep: 7h 8/10
Legs: 7/10
Weather: Very nice

10/13/08
10 miles, 1h09m, 6:57 pace
Sleep: 7.5h 8/10
Legs: 7/10
Weather: 40 degrees (33 degrees less than two days ago)

Week of 10/5-10/12/08, 98 miles in 8 sessions

10/12/08
20 miles, 2h15m, 6:47 pace
Sleep: 7h 8/10
Legs: 7/10 to start, 8/10 at the end
Weather: 48 degrees to start, very nice

10/11/08
10 miles, 1h01m, 7 mile effort at 5:38(154HR), 5:40(159), 5:42(159), 5:40(160), 5:42(161), 5:42(161), 5:42(161)
Sleep: 7h, 9/10
Legs: 10/10
Weather: 73 degrees, humid & breezy and sprinkles (actually sprinklers)

10/10/08
12 miles, 1h22m, 6:53 pace
Sleep: 7.5h 8/10
Legs: 7/10
Weather 68 or so, warming up again?

10/9/08
12 miles, 1h22m, 6::53 pace, w/8x300 jog, 300 accelerate-sprint, plus 1x600 downhill
Sleep: 6h 5/10 Ugh
Legs: 6/10
Weather: 60 or so, very nice

10/8/08 pm., 6.2 miles 44 minutes, easy with the gang

10/8/08
14 miles, 1h39m 7:05 pace
Sleep: 6.5h 6/10
Legs: 7/10 Held back a bit
Weather: ideal

10/7/08
12 miles, 1h22m, 6:54 pace
Sleep: 6h 6/10
Legs: 7/10 Still sore
Weather: 60 degrees

10/6/08
12 miles, 1h24m, 7:03 pace
Sleep: 6.5h 6/10
Legs: 5/10 sore quads
Weather: 58 degrees

Week of 9/29-10/5/08, 88 miles in 9 sessions

10/5/08
10 miles w/8K race in 26:32 (10th place, PR)
4:59, 5:15, 5:21, 5:38, 5:18
Sleep: 7h 8/10
Legs: 9/10 Ready
Weather 62 and breezy

10/4/08
8 miles, 57m, 7:10 pace
Sleep: 8h 9/10
Legs: 7/10
Weather: 60 and nice

10/3/08
10 miles, 1h09m, 6:53 pace
Sleep: 8h, 8/10
Legs: 7/10 Holding back at first, tight quads at the end
Weather: So nice I'd feel guilty posting it

10/2/08
16 miles, 1h49m, 6:53 pace
Sleep: 7,5h 7/10
Legs: 7/10 A little fatigue towards the end
Weather: Perfect

10/1/08 pm., 5 miles around 7:20 pace, 90 degrees

10/1/08
12 miles, 1h22m, 6:53 pace, w/8x100 strides/accelerations
Sleep: 7h 8/10
Legs: 7/10 (getting there)
Weather 70 and perfect

9/30/08
12 miles, 1h26m, 7:08 pace
Sleep: 7h 8/10
Legs: 6/10 Still need a little recovery
Weather: 75 degrees and lots of wind

9/29/08 pm., 5 easy miles on the treadmill around 7:40 pace

9/29/08
10 miles, 1h12m, 7:14 pace
Sleep: 6.5h 6/10
Legs: 6/10 dragging
Weather: 75 degrees and a crap-load of wind, not fun

Week of 9/22-9/28/08, 95 miles in 9 sessions

9/28/08
20 miles, 2h04m
Sleep: 7h 8/10
Legs: 7/10
Weather: 78 degrees, 54 dew-point, lots of wind

9/27/08
11 miles, 7 mile effort in 5:52(150HR), 5:51(153), 5:50(154), 5:49(154), 5:50(155), 5:49(155), 5:48(155), :36 second recovery to 120HR
Resting HR: 42 (a little high)
Sleep: 8h 9/10
Legs: 9/10 A little heavy on the warm up, then great
Weather: 68 and humid

9/26/08
12 miles, 1h23m, 6:55 pace
Sleep: 8h 9/10 (finally)
Legs: 8/10
Weather: 75 and humid again

9/25/08
6 miles, 42m, 7:05 pace
Sleep: 4.5h 2/10
Legs: 5/10 (see line above)
Weather: windy, sunny, hot (didn't enjoy this)

9/24/08 pm., easy 6.2 with the gang, very slow

9/24/08
12 miles, 1h11m?, w/10x1000 on 5 minutes in 3:22, 3:22, 3:24, 3:23, 3:23, 3:22, 3:23, 3:22, 3:23, 3:23
Sleep: 5h 5/10 Ugh
Legs: 8/10 Good
Weather: 70 degrees and pleasant

9/23/08
10.5 miles, 1h12m, 7:03 pace
Sleep: 7h, 7/10
Legs: 7/10
Weather: Fine

9/22/08 pm., 5 miles, 37m, 7:29 pace

9/22/08
12 miles, 1h24m, 7:06 pace
Sleep: 6.5h 6/10
Legs: 7/10 (Little tired at the end)
Weather: Nice

Week of 9/15-9/21/08, 104 miles in 8 sessions

9/21/08
18 miles, 1h54m, 6:23 pace, 7 alternating mile/half mile paces of: 6:12/5:52, 6:11/5:41, 6:12/5:42, 6:10/5:43, 6:05/5:38, 6:10/5:45, 6:11/5:39
Sleep: 4.5h 4/10
Legs: 8/10
Weather: 78 degrees and dry

9/20/08
12 miles, 1h17m, 7 mile effort in 5:55(150HR), 5:57(154), 5:56(155), 5:56(158), 5:57(156), 5:55(156)
Sleep: 7h 8/10
Legs: 8/10
Weather: Nice

9/19/08
12 miles, 1h28m, 7:24 pace
Sleep: 6h 5/10
Legs: 5/10 (Blah, coming off a bug or something)
Weather: No complaints

9/18/08
16.5 miles, 1h52m, 6:54 pace
Sleep: 7h 8/10
Legs: 7/10 (Rallied at the end)
Weather: 67 degrees, 55 dew-point (perfect)

9/17/08 pm., 6.2 miles in 42:30, felt easy

9/17/08
13 miles, 1h29m, 6:53 pace, w/3x2 minute surges, hilly run up Sabino Canyon
Sleep: 7.5h 7/10
Legs: 7/10

9/16/08 pm., 4.25 miles at 6:45 pace (downhill all the way to pick up my car)

9/16/08
12 miles, 1h22m, 6:56 pace
Resting HR: 39 (back to normal)
Sleep: 7.5h 8/10
Legs: 6/10 Still a little heavy
Weather: 71 degrees, 55 dew-point

9/15/08
10 miles, 1h11m, 7:06 pace
Sleep: 7h 7/10
Legs: 6/10 Heavy
Weather: 74 degrees, hella-windy

Week of 9/8-9/14/08, 102 miles in 8 sessions

9/14/08
24 miles, 2h46m, 7:01 pace
Resting HR: 42 (still a little high)
Sleep: 7h, 6/10 (still getting multiple wake-up calls from the kids)
Legs: 9/10 Felt like I was holding back the whole way
Weather: 68 degrees, 55 dew-point (So nice)

9/13/08
10 miles, 1h01m, 7 mile effort at 5:49(151HR), 5:51(155), 5:48(157), 5:50(159), 5:50(162), 5:49(165), 5:50(167)
Sleep: 7.5h 6/10 ("Honey, is there a law against tying children in their beds?"
Legs: 8/10
Weather: 68 degrees, 58 dew-point

9/12/08
12 miles, 1h21m, 6:51 pace, 2/2x45 second bursts, 2x2 minute bursts (long recoveries)
Resting HR: 42
Sleep: 8h 8/10
Legs: 7/10
Weather: 65 degrees, 65 dew-point

9/11/08
14 miles, 1h38m, 6:54 pace, 140HR
Resting HR: 47 (Way high)
Sleep: 7.5h 8/10
Legs: 7/10
Weather: 69 degrees, 65 dew-point

9/10 pm., 6.2 miles in 43 minutes, felt easy

9/10/08
10 miles, 1h11m, 7:07 pace
Sleep: 5h 4/10
Legs: 5/10 (see line above)
Weather: 76 degrees, 60 dew-point

9/9
13 miles, 1h25m, workout
1 mile 6:04 (2min), 1 mile 6:02 (2min), 1 mile 5:59(2min), 1200 in 4:23(1min), 800 in 2:52(1min), 1 mile in 5:42(2min), 1 mile in 5:42(2min), 1 mile in 5:41
Sleep: 6.5h 6/10
Legs: 7/10 A little fatigued but plenty for the workout
Weather: 76 degrees, 59 dew-point

9/8/08
13 miles, 1h31m, 7:03 pace, w/2x45 second bursts, 2x2 minute bursts (long rests)
Sleep: 6.5h 6/10
Legs: 6/10 A little fatigued
Weather: 75 degrees, 57 dew-point

Week of 9/1-9/7/08, 96 miles in 8 sessions

9/7/08
12 miles, 1h25m, 7:05 pace
Sleep: 6.5h 6/10
Legs: 8/10
Weather: 73 degrees, 58 dew-point

9/6/08
18 miles, 1h55m,
10 at 6:38 pace (148HR), then 2 miles in 12:07(147HR), 2 in 12:12(153), 2 in 12:02(157), 1 at 5:50(161), 1:51 to 120HR (stuck at 125 for almost a minute)
Sleep: 7h 8/10
Legs: 8/10
Weather: 75 degrees, 48 dew-point

9/5/08
11 miles, 1h11m, 7 mile effort in 5:59(151HR), 5:59(150), 6:00(151), 5:59(153), 5:57(154), 5:59(154), 5:58(153), :50 seconds to 120HR
Resting HR: 38
Sleep: 7h 7/10
Legs: 7/10 Touch of soreness deep in low-quads and calf muscles
Weather: 71 degrees, 55 dew-point (getting much better)

9/4/08
10 miles, 1h10m, 7:02 pace w/2x :45, 1x2min, 2x :45 bursts
Resting HR: 38
Sleep: 7h 7/10
Legs: 6/10 Kind of dragging
Weather: 76 degrees, 59 dew-point

9/3/08 pm., 6.2 miles easy

9/3/08
16 miles, 1h53m, 7:03 pace
Sleep: 6.5h 6/10 (woke up tired)
Legs: 6/10
Weather: 75 degrees, 60 dew-point

9/2/08
12 miles, 1h24m, 7:03 pace
Sleep: 7h 7/10
Legs: 5/10 Didn't expect any better
Weather: 72 degrees, 66 dew-point

9/1/08
11 miles, w/8 mile race in 46:43, 5:50 pace, 6th place
5:14, 5:22, 5:36, 6:08, 6:41, 5:50, 5:55, 5:53
Sleep: 7h 7/10
Legs: 8/10
Weather: 74 degrees, 66 dew-point

Week of 8/25-8/31, 94 miles in 8 sessions

8/31/08
10 miles, 1h11m, 7:03 pace
Sleep: 9h 10/10 YEEHAAAW!
Legs: 8/10
Weather: 75 degrees, 66 dew-point

8/30/08
12 miles, 1h19m, 6:38 pace, w/3x90 second bursts, last mile at 5:50 or so
Sleep: 5.5h 6/10 (still falling behind)
Legs: 9/10 Man I felt good
Weather: 78 degrees, 58 dew-point

8/29/08
12 miles, 1h24m, 7:03 pace, w/6x45 second bursts, two every 15 minutes w/3 min recovery
Sleep: 7h 8/10 (finally)
Legs: 7/10
Weather: 72 degrees, 66 dew-point

8/28/08
20 miles, 2h11m, 6:40 pace
Sleep: 5.5h 6/10
Legs 8/10
Weather: 74 degrees, 65 dew-point

8/27/08
11 miles, 1h10m, 7 miles at 6:07(143HR), 6:03(152), 6:04(152), 6:02(155), 6:02(158), 6:03(161),6:00(161)
Sleep: 5.5h 5/10 (coughing too much)
Legs: 7/10 A little slow to come around but good after 3 miles
Weather: 73 degrees, 66 dew-point (really felt the humidity)

8/26/08
12 miles, 1h25m, 7:11 pace
Sleep: 4h 2/10 Throwing up and sore throat
Legs: 6/10 Slow slog needed, slow slog taken
Weather: 75 degrees, 65 dew-point

8/25/08 (late morning), 5 miles slow on the treadmill (around 7:50 pace)

8/25/08
12 miles, 1h23m, 6:59 pace, w/2x50 second bursts, 2 x 1:40 fartlek
Sleep: 6h 6/10
Legs: 8/10 Good for day after back to back
Weather: 74 degrees, 64 dew-point

Week of 8/118-8/24, 107 miles in 10 sessions

8/24/08
17.5 miles, 1h54m(ish)
10 rolling miles at 6:47 pace and 142HR, then 6:15(153HR), 6:16(157), 6:13(161), then three on the track at 5:54(168), 5:49(172), 5:53(172)
Sleep: 5h 5/10 (sore throat kept me awake)
Legs: 8/10
Weather: 82 degrees, 59 dew-point

8/23/08
11 miles, around 1h14m (watch got out of synch)
7 miles in 5:50(155HR), 6:12(157), 6:13(156), 6:20(157), 6:21(156),6:25(156), 6:24(156), 3:26 to 120HR
Sleep: 6.5h 7/10
Legs: 9/10 Fresh
Weather: 82 degrees, 64 dew-point

8/22/08
12 miles, 1h25m, 7:10 pace, w/6x40 second bursts
Resting HR: 40
Sleep: 5h 5/10 (sick Finn again)
Legs: 6/10 Light on sleep, heavy on feet
Weather: 78 degrees, 65 dew-point

8/21/08
16 miles, 1h55m, 7:05 pace, 146HR, Very hilly run to the top of Sabino Canyon
Sleep: 6.5h 7/10
Legs: 8/10
Weather: 76 degrees, 59 dew-point (nice)

8/20/08 pm., 6.2 miles in 90 degree weather around 6:50 pace

8/20/08
12 miles, 1h24m, 7:05 pace, w/6x40 second bursts
Sleep: 7h 7/10
Legs: 8/10

8/19/08 late morning, 5 miles easy on treadmill, 7:50 pace, plyometrics and 45 minutes of weights.

8/19/08
10.5 miles, 1h10m, 6:45 pace
4 mile evaluation in 6:09(150HR), 6:18(150), 6:20(150), 6:17(150), :47 to 120HR
Resting HR: 42
Sleep: 6h 7/10
Legs: 8/10 Very good
Weather: 77 degrees, 64 dew-point

8/18/08 pm., 5 miles slow on the treadmill, 7:50 pace or so, tired

8/18/08
12 miles, 1h23m, 6:56 pace
Sleep: 6.5h 6/10
Legs: 7/10 Better than usual after long run
Weather: 76 degrees, 66 dew-point

Week of 8/10-8/17, 105 miles in 10 sessions

8/17/08
20 miles, 2h14m, 6:42 pace
Sleep: 6h, 6/10 weird insomnia from watching Olympic marathon
Legs: 9/10
Weather: 82 degrees, 64 dew-point

8/16/08
11 miles, 1h10m, around 6:22 pace, 153HR
3.5 miles at 6:23 pace, 153HR
Then 6:15, 6:22, 6:22, 6:22, 6:24 154HR (track)
2.5 miles at 6:22 pace, 153HR
Sleep: 5h 6/10 (played doctor, waiter and therapist to the kids throughout the night)
Legs: 8/10 Good day
Weather: 79 degrees, 62 dew-point

8/15/08 pm., 5 hot miles at 7:27 pace, blah

8/15/08
12 miles, 1h28m, 7:23 pace
Sleep: 6h 6/10
Legs: 6/10 Dragging a bit and stiff
Weather: 74 degrees, 66 dew-point

8/14 pm., 5 easy miles on the treadmill around 7:40 pace
45 minutes of basic weights, no plyometrics

8/14/08
16 miles, 1h50m, 6:55 pace, 139HR
Sleep: 5h, 5/10
Legs: 7/10
Weather: 72 degrees, 68 dew-point

8/13/08 pm., 6.2 miles in about 43 minutes, felt good

8/13/08
12 miles, 1h22m, 6:52 pace, w/8x300 jog, 100 stride/accelerations
Sleep: 7h, 7/10
Legs: 7/10 Little tender from lifting
Weather: 79 degrees, 66 dew-point (just like every freaking day)

8/12/08
10 miles, 1h11m, 7:05 pace, hilly run up Sabino Canyon, 139HR
Resting HR: 42
Sleep: 8h 9/10
Weather: 79 degrees, 66 dew-point

8/11/08
8 miles, 58m, 7:18 pace, bricks for feet
Sleep: 6.5h 7/10
Legs: 5/10
Weather: 78 degrees, 66 dewpoint

Week of 8/4-8/10, 102 miles in 11 sessions

8/10/08
18 miles, 2h05m, 6:56 pace
Sleep: 8h 9/10
Legs: 8/10
Weather: 78 degrees, 66 dewpoint

8/9/08
8 miles, 50m, 6:24 pace, 153HR, w/7 miles at 6:19 pace
Sleep: 4.5h 3/10
Legs: 6/10 Tender from plyometrics/weights
Weather: 79 degrees, 64 dewpoint

8/8/08
10 miles, 1h15m, 7:29 pace, 129HR
Resting HR: 42
Sleep: 7h, 8/10
Legs: 6/10 Blame yesterday's late double and weights
Temp: 76 degrees, 63 dew point

8/7/08
16 miles, 1h51m, 7:00 pace, HR 139
Sleep: 7,5h, 8/10
Legs: 8/10
No soreness in the legs, just a bit of fatigue on the uphills. Nice run

8/7/08 pm., 5 miles easy on the treadmill around 7:45 pace
1H of general weights, core work and box jumps (3x20 two-leg jumps)

8/6/08
12 miles, 1h24m, 7:03 pace, w/2 miles of 100 accelerate/sprint, 300 jog
Sleep: 6h, 5/10 (woken 4 times)
Legs: 6/10 a bit sore from lifting and the double
Weather: 78 degrees, 66 dew point

8/6/08 pm., 6.2 miles easy in 43 minutes

8/5/08
10 miles, 1h08m, 6:49 pace, 4 mile eval in 6:07(153HR), 6:30(151), 6:34(151), 6:39(151), 1:00 to 120HR
Resting HR: 42
Sleep: 5h 5/10 (woke 4 times)
Legs: 7/10 A little stiff but plenty there
Temperature: 78 degrees, 60% humidity

8/5/08 pm., 5 miles around 7:50 pace on the treadmill
30 minutes of general weights and core work

8/4/08
7 miles, 42 minutes, 7:03 pace
Sleep: 2h, 1/10
Legs: 5/10 stiff and cranky
Temperature: 78 degrees, 69% humidity (yuck)

8/4/08 pm., 5 miles easy around 7:50 pace on the treadmill

Week of 7/28-8/3, 86 miles in 8 sessions

8/3/08
20 miles, 2h17m, 6:55 pace
Sleep: 7.5h, 8/10
Legs: 8/10

8/2/08
10 miles, 1h04m, 6:22 pace, avg. HR 152
Resting HR: 40
Sleep: 6h 6/10 (the downside of being home is being woken up three times by the kids)
Legs: 8/10

Nice up-tempo run on my first day back in Tucson.

8/1/08
10 miles, 1h09m, 6:55 pace
Sleep: 7h, 8/10
Legs: 7/10
Temperature: 62 degrees and perfect

7/31/08
10 miles, 1h08m, 6:49 pace
Sleep: 8h, 9/10
Legs: 7/10
Temperature: 62 degrees

7/30/08
7 miles, 50m, 7:12 pace
Sleep: 7h, 8/10
Legs: 4/10 Felt like dog doo
Temperature: 63 degrees

7/29/08
10 miles, 1h09m, 6:56 pace, a little tired the last 3
Sleep: 7h, 8/10
Legs: 6/10
Temperature: 63 degrees

7/28 pm., 5 miles easy, around 7:15 pace

7/28/08
14 miles, 1h30m, 6:26 pace
Sleep: 9h (including nap), 8/10
Legs: 9/10
Temperature: 60 and perfect

Week of 7/21-7/27, 70 miles in 8 sessions

7/27/08
10 miles, 1h03m, 6:18 pace
Sleep: 7h, 6/10 (throwing up)
Legs: 9/10 huh?
Temperature: 60 and perfect

7/26 Zero

7/25/08
10 miles, 1h10m, 7:00 pace
Sleep: 7h, 8/10
Legs: 7/10
Temperature: 60 and perfect

7/24/08
5 miles, 36m, 7:05 pace
Sleep: 5h, 5/10
Legs: 7/10
Temperature: 60 and perfect

7/23/08
16 miles, 1h51m, 6:58 pace
Resting HR: 40
Sleep: 7h, 7/10
Legs: 7/10 Pretty good all things considered
Temperature: 78 degrees and rain

7/22/08 pm., 5 easy miles on the treadmill around 7:40 pace

7/22/08
9 miles, 1h01m, 6:48 pace, 4 mile evaluation at 6:13(151HR), 6:22(152), 6:27(152), 6:29(151), 1:00 to 120HR
Resting HR: 46
Sleep: 5.5h, 5/10
Legs: 6/10
Temperature: 78 degrees, 70% humidity

7/21/08
10 miles, 1h10m, 7:03 pace
Sleep: 5.5h, 5/10
Legs: 6/10

7/21/08 pm., 5 miles around 7:45 pace on the treadmill

Week of 7/14-7/20, 89 miles in 8 sessions

7/20/08
15.68 miles, 1h49m, 7:01 pace, felt great with lots left in the tank
Resting HR: 42
Sleep: 6.5h, 6/10
Legs: 8/10
Temperature: 73 degrees, 60% humidity


7/19/08
10 miles, 1h04m, 6:24 pace
Sleep: 6.5h, 6/10
Resting HR: 42
Legs: 7/10 Little fatigue at the end
Temperature: 80 degrees, 65% humidity

7/18/08
10 miles, 1h13m, 7:18 pace
Sleep: 7.5h, 8/10
Resting HR: 42
Legs: 7/10
Temperature: 80 degrees, 60% humidity

7/17/08
16 miles, 1h55m, 7:00 pace. Worst long run in memory
Sleep: 6.5h, 7/10
Legs: 0
Temperature: 84 degrees, 65% humidity

7/16/08
12 miles, 1h22m, 6:56 pace, w/8x100 accelerate-sprint, 300 jog
Sleep: 7h, 8/10
Legs: 7/10 A bit tight
Temperature: 78 degrees, 60% humidity

7/15/08
10 miles, 1h6m, 6:40 pace
Sleep: 6.5h 7/10
Legs: 8/10
Temperature: 76 degrees, 75% humidity

7/14/08 pm., 5 miles on the treadmill around 7:40 pace

7/14/08
10 miles, 1h12m, 7:13 pace
Sleep: 7h, 7/10
Legs: 6/10 Not feeling it today
Temperature: 75 degrees, 65% humidity

Week of 7/7-7/13, 99 miles in 10 sessions

7/13/08
20 miles, 2h16m, 6:51 pace
Sleep: 6h, 6/10
Legs: 8/10 Uphills took a toll, otherwise fine
Temperature: 76 degrees, 75% humidity

7/12/08
10 miles, 1h03m, 6:20 pace
Sleep: 6.5h, 9/10
Legs: 9/10 Oh yeah
Temperature: 76 degrees, 85% humidity, Sloshy out there

7/11/08
Training: 10 miles, 1h10m, 7:00 pace
Sleep: 9h 10/10 What??
Legs: 8/10 Felt good
Temperature: 72 degrees, humidity 80%

7/10/08
Training: 12 miles, 1h25m, 7:13 pace
Sleep: 7h, 6/10 Woke feeling tired
Legs: 5/10 Did not have it
Temperature: 77 degrees, 50% humidity

7/9/08 pm., 5 miles at 7:21 pace, dragging

7/9/08
Training: 10 miles, 1h07m, 6:47 pace
Sleep: 6h, 6/10 Kids
Legs: 7/10 Stiff waking up but better after the run
Temperature: 78 degrees, 50% humidity. Bug-free day

7/8/08 late morning, 5 miles on the treadmill at 8 minute pace

7/8/08
Training: am., 12 miles, 1h22m, 6:54, w/4 mile evaluation at 150HR in 6:03, 6:14, 6:13, 6:12, :42 second recovery to 120
Resting HR: 41
Sleep: 7h, 8/10
Legs: 7/10 Responded well to the workout but a bit stiff otherwise
Temperature: 78 degrees, 52% humidity (nice!)

7/7/08 pm., pm., 5 miles, 37m, 7:27 pace

7/7/08
Training: am., 10 miles, 1h11m, 7:09 pace
Sleep: 6.5h, 6/10
Legs: 7/10 Felt better as I got along
Temperature: 76 degrees, 76% humidity

Week of 6/30-7/6, 92 miles in 9 sessions

7/6/08
Training: am., 22 miles, 2h31m, 6:54 pace
Sleep: 6h, 6/10
Legs: 6/10
Temperature: 77 degrees, 70% humidity

7/6/08 pm., 5 miles on the treadmill at 7:50 pace

7/5/08
Training: 10 miles, 1h05m, 6:32 pace
Sleep: 7h, 8/10
Legs: 8/10 Ready from the get-go
Temperature: 78 degrees

7/4/08
Training: 10 miles, 1h13m, 7:11 pace
Sleep: 6.5h, 6/10
Legs: 6/10 Surface soreness in quads and calf muscles

7/3/08
Training: 14 miles, 1h39m, 7:08 pace, hills heat and humidity
Sleep: 7h, 8/10
Legs: 7/10
Temperature: 85 degrees

7/2/08
Training: 12 miles, 1h26m, 7:10 pace
Resting HR: 44
Sleep: 5.5h, 5/10
Legs: 7/10, Dragging a bit

7/2/08 pm., 6.2 miles in 43m, 104 freaking degrees out

7/1/08
Training: 5 miles, 37m, 7:35 pace
Sleep: 5h, 2/10 Note to self: Remember the air mattress for camping next time
Legs: 7/10 Not bad for the treadmill

6/30/08
Training: 8 miles, 57m, 7:06 pace
Legs: 4/10 Ugh

Week of 6/23-6/29, 89 miles in 7 sessions

6/29/08
Training: 19 miles, 2h16m, 7:12 pace
Sleep: 7h, 8/10
Legs: 5/10
Temperature: 85 degrees by the end

6/28/08
Training: 12 miles, 1h22m, 6:48 pace, w/4 mile evaluation
Sleep: 7.5h, 8/10
Legs: 7/10 A little residual fatigue from yesterday's miles
Temperature: 80 (back to the grind)

3.5 mile mile warm-up, then-
Mile 1: 6:02 (150HR)
Mile 2: 6:11 (151HR)
Mile 3: 6:15 (151HR)
Mile 4: 6:14 (151HR)
45 seconds to 120HR

6/27/08
Training: 16 miles, 1h49m, 6:50 pace
Sleep: 6.5h, 6/10 Did not want to get up early again
Legs: 7/10
Temperature: 70 degrees (Nice!)
First early wake up call since Sunday so I was dragging when I got out of bed. Legs and motivation wavered severely between miles 12 and 13, but instead of cutting it at 14 I swerved left and ran the last two planned miles.

6/26/08
Training: 9 miles, 1h03m, 6:59 pace
Legs: 6/10
Temperature: 68 and perfect
Last vacation run and I seemed to run out of steam a little during the second half.

6/25/08
Training: 12 miles, 1h20m, 6:47 pace
Legs: 7/10 (Surprising after trudging around Legoland the day before)
Quite hilly route but felt good by the end

6/24/08, 9 at 6:36 pace

6/23/08, 12 miles at 6:48 pace

Week of 6/16-6/22, 102 miles in 9 sessions

6/22/08, 11 miles w/4x100 accelerations

6/21/08
Training: 21 miles, 2h32m, 7:18 pace
Sleep: 7.5h, 7/10 Catching up but still tired
Legs: 7/10 at the end, probably 4/10 for the first 40 minutes
Temperature: 84 by the end

6/20/08
Training: 10 miles, 1h06m, 6:36 pace
Sleep: 5h 2/10
Legs: 7/10
Temp: 84 degrees

6/19/08
Training: 10 miles, 1h13m, 7:22 pace
Sleep: 6h, 6/10 Early morning
Legs: 7/10 Felt pretty good considering yesterday
Temperature: 80 degrees. Left at 4:45am, which helped

6/18/08
Training: pm., 6 miles easy with the gang, but damned if it wasn't over 100 degrees. Found and utilized the "aggressive motorist hotline" after nearly getting squished by some turd in a PT Cruiser. Yes, I guess having to drive that car is almost punishment enough.

6/18/08
Training: 16 miles, 1h54m, 7:08 pace
Sleep: 7.5h, 8/10 A bit groggy
Legs: 4/10 Not bouncing back as quickly as I'd like
Temperature: 85 degrees

6/17/08
Training: 10 miles, 1h08m, 6:48 pace
Sleep: 6h, 6/10
Legs: 5/10

6/16/08
Training: am., 12 miles, 1h25m, 7:08 pace
Heart Rate: 42
Sleep: 7h, 8/10
Legs: 7/10

Training: pm., 6 miles (5 slow on treadmill, 1 on stairs)

Week of 6/9-6/15, 92 miles in 9 sessions

6/15/08
Training: 21.5 miles, 2h34m, 7:12 pace
Sleep: 7.5h, 8/10 About as good as it gets
Legs: 5/10 Quite ready to be done by the end

6/15/08
Training: 21.5 miles, 2h34m, 7:12 pace
Sleep: 7.5h, 8/10 About as good as it gets
Legs: 5/10 Quite ready to be done by the end

6/14/08
Training: 10 miles, 1h06m, 6:36 pace
Sleep: 7h, 7/10 Still catching up
Legs: 8/10

6/13/08
Training: 10 miles, 1h22m, 8:10 pace, Easy run with my pal Jeff
Sleep: 7h, 7/10
Legs: 8/10 No complaints

6/12/08
Training: 10 miles, 1h09m, 6:55 pace
Resting HR: 42
Sleep: 6.6h, 6/10 Getting tired again
Legs: 7/10

6/11/08
Training: am., 10 miles, 1h12m, 7:10 pace
Training: pm., 6.2 miles easy (96 degrees though so easy is relative)
Resting HR: 42
Sleep: 5.5h, 6/10 Need a bit more
Legs: 6/10

6/10/08
Training: 10-ish miles, 1h10m, 4 mile evaluation in 6:15(148HR), 6:25(151), 6:28(151), 6:34(150). Recovery to 120 in :51, 72 degrees, 5:45 am.
Resting HR: 44
Sleep: 6h, 6/10
Legs: 8/10 Surprisingly good after stair climbing, box jumps and other weight nonsense at the gym yesterday

6/9/08
Training: am, 10 miles, 1h09m, 6:58 pace, w/8x300 jog, 100 accelerate-sprint plus 4x100drills on the backstretch

late am., 5 miles at the gym (1 on steps, 4 on treadmill)
Sleep: 6h, 6/10
Legs: 7/10, not too bad

Week of 6/2-6/8, 72 miles in 7 sessions

6/8/08
Training: 9-ish miles, 1h04m, Easy with Scott and Joel
Sleep: 5.5h, 5/10
Legs: 6/10 Dehydrated from the night before and ran too late in the morning

6/7/08
Training: 17-ish miles, 2h,0m
Sleep: 6h, 6/10 Stayed up late playing with new music toys
Legs: 5/10, Big step backwards today, sore and stiff

6/6/08
Training: 9-ish miles, 1h04m
Sleep: 8h, 9/10 Woke up and turned off the alarm to get more rest
Legs: 7/10, Not as good as yesterday but still fine

6/5/08
Training: 9 miles, 59m, 6:37 pace
Resting HR: 44
Sleep: 6h, 6/10 (wow, I guess I just don't sleep)
Legs: 8/10, Still coasting

6/4/08
Training: 10-ish miles, 1h09m
Sleep: 6h, 6/10 Another short night after a long day, so a bit groggy
Legs: 8/10

6/3/08
Training: 9-ish miles, 1h04m
Resting HR: 44
Sleep: 6.5h, 7/10
Legs: 8/10, No complaints, took the long cut for another mile

6/2/08
Training: 9-ish miles, 6x100 jog, 100 drills, 100 jog, 100 sprint/accelerate.
Resting HR: 40 (lying in bed so a little lower)
Sleep: 7.5h, 9/10
Legs: 8/10, Felt very good and even better after some drills (butt kicks, high knees and some skipping). Note to self, be prepared to get dirty looks from others on the track when you pass them while skipping
Post Run: 9/10

Week of 5/26-6/1, 66 miles in 7 sessions

6/1/08
Training: 8-ish miles, 58m, piles and piles of hills
Resting HR: 44
Sleep: 6.5h, 6/10
Legs: 6/10, general fatigue from a longer run yesterday, dragged a little on the uphills

Post Run: 7/10

5/30/08
Training: 8-ish miles, 1h, slow
Sleep: 5h30m, 4/10 (need to work on this, house-guests don't help)
Legs: 6/10, sluggish altogether, 2 beers the night before during a playground committee meeting didn't help
Post Run: 6/10, Kind of glad to be done, bit of a head-ache and I never really found my groove

5/29/08
Training: 10-ish miles, 1h09m
Resting HR: 44
Sleep: 6h, 6/10
Legs: 6/10, hamstrings a bit sore
Post Run: 8/10, cruised the last mile faster, feeling good

5/28/08
Training: 6.2 miles or so, 42m
Sleep: 7h, 8/10
Legs: 7/10, no real complaints
Post Run: 7/10, it's just getting hot for evening runs

Color Key:

Green = marathon pace(ish) or tempo

Blue = speedwork

Red = race

Orange = trouble, sickness or otherwise worth noting



5/27, 9 miles or so, 1h03m of easy running, steep trails

5/26, 8 miles or so, 1h of easy running, stepped it up at the end



5/25, 0

5/24, 17.5 miles, 1h59m, 6:55 pace, tired at 1h15m, rallied at 1h45m

5/23, 8 miles or so, 1h of running easy

5/22, 8 miles or so, 1h of running easy

5/21, 6 miles easy in the evening w/the gang from the shop

5/20, 8 miles or so, 1h of running easy

5/19, 0

Total miles: 47.5 in 5 sessions



5/18, 7 miles w/Tucson 5000 5K in 16:16, 5:06, 5:16, 5:18, felt like hell 7 minutes in.

5/17, 5 miles, 35m, 7:00 pace

5/16, 6 miles, 43m, 7:05 pace

5/15, 8 miles, 55m, 6:55 pace, w/8x300 jog, 100 accelerate-sprint

5/14, 6.2 miles in 43m, easy with the gang in the evening, felt a little light-headed

5/13, 8 miles, 53m, 6:43 pace, w/first 6 a progression w/6:35 avg. pace, felt good

5/12, 9 miles, 1h04m, 7:18 pace, still a little wobbly and tired

Total miles: 49 in 7 sessions



5/11, 12 miles, 1h23m, 6:55 pace, tentative on the miles given the previous zero

5/10 Big Fat Zero, feeling sick (couldn’t eat night before, sore head and throat

5/9, 8 miles, around 7 minute pace, felt some fatigue

5/8, 10 miles, w/9x700 (500 recovery) in 2:07, 2:09, then 2:10(last 7). Legs started to go after 4, but came back very strong from 6 to 9. Comfortable 75-76 second 400’s, then a bit of effort for the last 300 towards the end. Good workout.

5/7 pm., 6.2 miles in 43m, weird allergy thing in throat, couldn’t get comfortable

5/7 am., 10 miles, 1h8m, 6:51 pace, rolling by the end, shaping up

5/6, 10 miles, 1h12m, 7:08 pace, legs like bricks

5/5, 8 miles, 58m, 7:13 pace, legs like bricks

Total miles: 64 in 7 sessions



5/4, 10 miles w/Cinco 10K in 34:17, mile 5 in 5:31, then 6:29 for 1.2 at the end. Closed well but lost ground on steep hills. Improved over last year.

5/3, 6 miles, 42m, 7:04 pace, ready to roll

5/2, 7 miles, 48m, 6:53 pace, w/a few accelerations

5/1, 8 miles, 55m, 6:55 pace, felt quite good

4/30 pm., 6.2 miles, easy w/no watch

4/30 am., 10 miles, 1h9m, 6:50 pace

4/29, 8 miles, 55m, 6:49 pace, w/4x300 jog/100 accelerate-sprint, then 8x200 on, 200 easy in 34, 34, 33, 34, 33, 33, 33, 34, smooth and relaxed.

4/28, 8 miles, 57m, 7:03 pace.

4/28, 8 miles, 56m, 7:03 pace

Total miles: 63 in 8 sessions



4/27, 15 miles, 1h48m, 7:18 pace, nice and easy with Toby

4/26, 6 miles, 42m, 7:05 pace. Still feeling crappy but well enough to plod around for a few miles.

4/25, Big fat zero. Throat hurts, neck is sore and swollen.

4/24, 8 miles, 54m, 6:45 pace. Dumb error here. Since I was feeling sick w/swolled lymph nodes and a sore throat I tried to push through a tempo workout before I started feeling worse. As a result the stupid runner quit the tempo run after 3 miles at 5:52 pace.

4/23, 10 miles, 71m, 7:11 pace (starting to feel sick w/sore throat)

4/22 pm., 9 miles, 3 sets of 300x2 (100 recovery), 1000 (600) in 53, 55, 3:09, 55, 53, 3:11, 54, 55, 3:08, then a 600 in 1:50 (200), 400 in 72 (200), 200 in 30.

4/22 am., 8 miles, 56m, 7:04 pace, dragging a bit this morning (too much yardwork and time in the sun at the fair the day before, perhaps dehydrated)

4/21, 11 miles, 1h18m, 7:04 pace, felt decent

Total miles: 67 in 7 sessions



4/20, 12 miles, 1h22m, 6:53 pace. A little quick so I called it early to hopefully recover a bit from the race. Legs felt pretty good but right achilles was tight.

4/19, 6 miles w/5K Cross-Country Classic race, 17:08 (5:07, 5:29, 6:37 (1.1)), Went out too fast chasing the leaders and got too far over the redline the last mile.

4/18, 7 miles, 50m, 7:05 pace

4/17, 7 miles, 50m, 7:05 pace, w8x300 jog/100 accelerate-sprints plus 1x200 in 32. Very relaxed and light, tried not to get carried away.

4/16, 8 miles, 57m, 7:10 pace, pretty tired and a slow start

4/15 pm., 9 miles, 2x200 (200 recovery) in 35, 35, then 8x400 (400) in 73, 74, 73, 74, 70, 72, 72, 72, 1x200 in 30 (400), 1x600 in 1:45 (2 min.), 1x wobbly 200 in 35. The group made that last 200 a 400 and did one more 400, but I was cooked and didn’t want to run my race in the workout today (5K race is Saturday). Heavy legs at the start that actually lightened up as the workout progressed. Felt good about it.

4/15 am., 5 miles, 36m, 7:16 pace. Felt a little flat.

4/14, 10 miles, 1h13m, 7:17 pace, w/10x300 jog/100 accelerate-sprints

Total miles: 64 in 8 sessions



4/13 pm., 5 miles, 39m, 7:49 pace, see run below as this was the same deal. I was comfortable, but it’s hard not to be at nearly 8 minute mile pace.

4/13 am., 16 miles, 1h55m, 7:15 pace, started quite slow. Very windy, settled in but never felt great.

4/12, 7 miles, 5x1000 (400 recovery), 3:09, 3:11, 3:11, 3:11, 3:10, Focused on smooth running between 3:10-3:15 for each. Felt a little fatigue from Thursday, so an extra day of recovery might have helped. Trying to get more comfortable at 5:05- 5:10 pace.

4/11, 10 miles, 1h13m, 7:20 pace. Recovery. Started slow but felt good by the end.

4/10 pm., 9 miles, 12x400 (400 recovery) in 75, 76, 74, 75, 73, 72, 73, 72, 68, 67, 66, 34 (blew up during first 200 and called it). Played Catlow’s training hack and enjoyed it, felt light on my feet and strong through 10, struggled towards the end on 11.

4/10 am., 8 miles, 59m, 7:17 pace, started slow and stayed slow, feeling good.

4/9 pm., 5 miles, 38m, 7:26 pace, felt very good.

4/9 am., 15 miles, 1h45m, 7:01 pace. Nice recovery run, forced myself to ease up on the pace and finished feeling good.

4/8, 10 miles, 1h6m, 6:32 pace, Felt too good for two days after a 5K. Progressed down from 7 minute pace to 6:15 pace by the end. Think I need a bit more time at faster paces, as much anaerobic work as sharpening.

4/7, 10 miles, 1h13m, 7:11 pace, lots of trails and a few hills at an easy pace. Lack of soreness from the 5K is a puzzler.

Total miles: 95 in 10 sessions. Good week with more intense and longer quality, but a little fatigued on Sunday.



4/6, 7 miles, 5K Race for the Cure, 7th place, 16:23, 5:16, 5:18, 5:11, :36. Plan was to ease into it, but the slow opening mile was far from easy. The slow second split gave me a mental beating.

4/5, 6 miles, 43m, 7:14 pace, tapering down for the 5K

4/4, 7 miles, 50m, 7:11 pace, w/8x300 jog, 100 sprint/accelerate, feeling good

4/3, 8 miles, 59m, 7:19 pace, really taking it easy after the workout and doubles, feeling pretty tired

4/2 pm., 6.2 miles easy w/the Running Shop gang

4/2 am., 10 miles, 1h10m, 7:03 pace

4/1 pm., 5 miles easy around 7:30 pace

4/1 am., 10 miles, w/2miles steady state at 5:45 and 5:37 (1min. recovery), 4x400 in 69 (1:00), 67 (1:30), 67 (1:45), 67

3/31, 10 miles, 1h17m, 7:45 pace, slow hike-run on trails

Total miles: 69 miles in 9 sessions



3/30, 15 miles, 1h41m, 6:47 pace, felt good

3/29, 10 miles, 1h10m, 6:58 pace, delayed the long run since I was feeling crappy

3/28, 9 miles, 1h1m, 6:53 pace, w/10x300 jog/100 sprint, last mile at 5:44

3/27, 11 miles, 1h17m, 7:00 pace

3/26 pm., 6.2 miles easy in 43 minutes, felt good

3/26 am., 9 miles, changed workout to two miles of continuous descending 400’s in 1:27, 1:30, 1:26, 1:26, 1:23, 1:20, 1:19, 1:17, then blew up and did 4x400 w/1 minute rest in 72, 70, 69, 68

3/25, 14 miles, 1h34m, 6:48 pace, felt good

3/24, 10 miles, 1h11m, 7:04 pace, w/12x300 jog, 100 sprint

Total miles: 84 in 8 sessions



3/23, 8 miles, 54m, 6:50 pace

3/22, 18 miles, 2h0m, 6:43 pace, legs a little fatigued at the end, but good run

3/21, 10 miles, 1h9m, 6:53 pace, w/12x300 jog, 100 sprint

3/20, 12 miles, 1h20m, 6:45 pace, felt goooood

3/19 pm., 6.2 miles in 42:46, easy

3/19 am., 9-ish miles, 3 mi. of continuous 400’s: 1:26, 1:29, 1:28, 1:26, 1:21, 1:22, 1:18, 1:18, 1:14, 1:21, 1:25, 1:32, a little fatigued on the fastest parts

3/18, 3.5 miles, 25m, 7:07 pace. Quit and cancelled double, tired (4hrs sleep)

3/17, 12 miles, 1h23m, 6:59 pace, dragging

Total miles: 78 miles in 8 sessions



3/16, 16 miles, 1h50m, 6:57 pace, tired by the end

3/15, 9 miles, 1h5m, 7:12 pace, w/12x300 jog, 100 sprint

3/14 pm., 5 miles at 7:38 pace

3/14 am., 12 miles, 1h27m, 7:16 pace, lots of hills and trails

3/13 pm., 6 miles, 45m, 7:35 pace

3/13 am., 12 miles, 1h23m, 6:59 pace, felt good

3/12 pm., 6.2 miles in 43m

3/12 am., 12 miles, 1h24m, 7:02 pace w/10x300 jog, 100 sprint, 1x800 downhill and 1 mile at 5:55

3/11 pm., 5 miles, 39m, 7:54 pace. Not a typo

3/11 am., 12 miles, 1h22m, 6:53 pace, felt good

3/10, 10 miles, 1h15m, 7:25 pace, lots of hills and trails

Total miles: 105 in 11 sessions



3/9, 16.5 miles, 1h58m, 7:14 pace. Dragging by the end

3/8 pm., 10 miles w/6.4 mile race in 35:23 (hilly as hell)

3,8 am., 4 miles, 30m, 7:29 pace

3/7, 10 miles, 1h12m, 7:08 pace

3/6, 10 miles, 1h13m, 7:14 pace

3/5 pm., 6.2 miles in 45:24, nice and easy (needed it)

3/5 am., 10 miles, 1h10m, 7:00 pace

3/4, 10 miles, 1h9m, 6:54 pace

3/3, 10 miles, 1h9m, 6:52 pace

Total miles: 86 in 9 sessions, getting there



3/2, 7-ish miles around 7:30 pace

3/1 am., 6 miles w/5.5 mile relay leg in 33:11, 6:07 pace (500 ft. climb)

3/1 am., 8 miles w/7.08 mile relay leg in 40:24, 5:42 pace

2/29 pm., 8 miles w/6 mile relay leg in 33:46, 5:38 pace

2/29 am., 4 miles very easy

2/28, 10 miles, 1h11m, 7:06 pace, lots of trails

2/27 pm., 6.2 miles in 44m

2/27 am., 10 miles, 1h13m, 7:18 pace, lots of trails and hills

2/26 pm., 5 miles, 38m, 7:31 pace

2/26 am., 12 miles, 1h24m, 7:00 pace, feeling good

2/25, 10 miles, 1h13m, 7:05 pace

Total miles: 86 miles in 11 sessions



2/24, 17.5 miles, 2h3m, 7:00 pace, tired for the second half

2/23, 10 miles, 1h12m, 7:09 pace

2/22, 10 miles, 1h6m, 6:35 pace, w/2x2 miles at 5:55 pace 1 mi. recovery at 6:40, 1x800 at 2:42. Yes, I blew up.

2/21 pm., 5 miles at 7:37 pace

2/21 am., 10 miles, 1h10m, 7:00 pace, felt good at the end

2/20 pm., 6.2 miles in 43m, a bit tired

2/20 am., 10 miles, 1h10m, 7:00 pace

2/19, 12 miles, 1h23m, 6:58 pace

2/18, 0

Total miles: 80 in 8 sessions



2/17, 17.25 miles, 2h, 7:00 pace. Blah again

2/16, 8 miles, 59m, 7:18 pace. Blah

2/15, 10 miles, 1h11m, 7:02 pace, w/8x300 jog, 100 sprint + 1x800 downhill

2/14, 11 miles, 1h18m, 7:05 pace

2/13 pm., 6.2 miles in 44m

2/13 am., 10 miles, 1h8m, 6:50 pace

2/12, 11 miles, 1h11m, w/3x2 mile in 11:43, 11:44, 11:46 w/6:40 mile recoveries

2/11, 8 miles, 54m, 6:50 pace

Total miles: 81 in 8 sessions



2/10, 5 miles, 36m, 7:06 pace

2/9, 12 miles, 1h23m, 6:52 pace

2/8, 10 miles, 1h6m, 6:39 pace, w/7 miles at 6:13 pace

2/7, 0

2/6, 7.6 miles, strained my ankle, arrrgh!!!!!!!

2/5, 10 miles, 1h8m, 6:56 pace, w/8x300 jog, 100 sprint

2/4, 6 miles, 41m, 6:46 pace, wet and miserable

Total miles: 51 in 6 sessions



2/3, 15 miles, 1h47m, 7:08 pace

2/2, 8 miles, 57m, 7:08 pace, w/8x300 jog, 100 sprint

2/1, 8 miles, 57m, 7:08 pace, w/8x300 jog, 100 sprint

1/31, 8 miles, 53m, 6:40 pace, w/2 hill sprints

1/30 pm., 6.2 miles easy in 44m

1/30 am., 8 miles, 53m, 6:40 pace

1/29, 8 miles easy, no watch

1/28, 10 miles, 1h13m, 7:15 pace

Total miles: 71 in 8 sessions



1/27, 11 miles w/10K in 34:11 (5:13, 5:39, 5:20, 11:19, 5:32, 1:05)

1/26, 6 miles around 7:15 pace

1/25, 6 miles, 51m, 8:35 pace (ran with an old friend)

1/24, 10 miles, 1h12m, 7:07 pace

1/23, 7 miles, around 50m, w/3200m in 10:28

1/22, 5 miles, 34m, 6:58 pace

1/21, 8 miles around 7m pace

Total miles: 53 in 7 sessions



1/20, 8 miles, 59m, 7:21 pace, lots of trails

1/19, 8 miles, 55m, 6:56 pace

1/18, 5 miles, 34m, 6:42 pace. Huh?

1/17, 0

1/16, 6.2 miles in 43m

1/15, 5 miles, 37m, 7:20 pace

1/14, 0

Total miles: 32 in 5 sessions



1/13, 26.2, Rock and Roll marathon, 2:37:40, 6:00 pace

1/12, 4.5 miles? 32 minutes easy

1/11, 5.5 miles, 51m, 7:15 pace

1/10, 7.5 miles, 48m, 6:40 pace, w/2 miles at 5:49 pace

1/9, 6.2 miles in 43m or so, easy

1/8, 8 miles, 48m, 5:59 pace, 5 miles at 5:58 then 2x800 on road at 2:23 & 2:28

1/7, 6.5 miles, 44m, 6:53 pace

Total miles: 64 in 7 sessions



1/6, 8 miles, 56m, 7:04 pace

1/5, 14 miles, 1h30m, 6:34 pace. Wish I could bottle it. Good, good good.

1/4, 9 miles, 1h5m, 7x100 of 5 minutesat 3:19, 19, 16, 17, 16, 17, 16. Stopped after 7.5 instead of doing all 10, lungs and system felt stressed

1/3, 9 miles, 1h, 6:35 pace. Flying and feeling good

1/2 pm., 6.2 miles easy in 44m

1/2 am., 8 miles, 56m, 7:10 pace, lots of trails and a little sluggish

1/1, 8 miles, 54m, 6:45 pace, feeling light and smooth

12/31, 9 miles, 1h4m, 7:57 pace, lots of trails. Crud in the lungs

Total miles: 72 in 8 sessions



12/30, 9 miles, 1h4m, 7:05-ish pace, feeling a bit sick but a little better

12/29, 17 miles, 1h50m, 6:24 pace, 10 at 6:39 pace then 6.5 at 5:58, stopped 3 miles early, felt crummy

12/28, 10 miles, 1h4m, 6:21 pace, 6 mi. (1600’s) at 5:46, 5:57, 5:58, 5:57, 5:57, 5:57

12/27, 14 miles, 1h39m, 7:05 pace, little tired at the end

12/26 pm., 6.2 miles in 43 minutes

12/26 am., 14 miles, 1h34m, 6:41 pace, felt good good good

12/25, Ho Ho Zero

12/24, 12 miles, 1h28m, w/7x800 (800 recovery) in 2:29, 2:32, 2:30, 2:32, 2:31, 2:33, 2:32. A little burnt for the last two but the jog home was nice

Total miles: 82 in 8 sessions



12/23, 12 miles, 1h28m, 7:18 pace

12/22, 22 miles, 2h30m, 6:49 pace, felt bad through the middle, good at the end

12/21, 12 miles, 1h17m, 6:28 pace, 5:55, 6:02, 5:59, then 4 at 6:02

12/20, 10 miles, 1h11m, 7:06 pace

12/19 pm., 6.2 miles easy

12/19 am., 16 miles, 1h51m, 6:58 pace, Tired legs

12/18, 12 miles, 1h27m, 10x1000 on 5 minutes at 3:21, 17, 17, 17, 17, 17, 17, 17, 16, 17. Yes, I like 3:17. Dead tired for cool-down, no snap in legs

12/17, 12 miles, 1h27m, 7:10 pace

Total miles: 102 in 8 sessions



12/16 pm., 5-ish miles around 7:30 pace

12/16 am., 15 miles, 1h45m, 7:00 pace

12/15 am., 20 miles, 2h09m, 6:28 pace, 1st 10 at 6:56 pace, second 10 at 6:01 pace, a little stressed for last three miles

12/14, 13 miles, 1h27m, 6:42 pace, w/7 mile effort at 6:06 pace

12/13, 14 miles, 1h38m, 7:06 pace

12/12 pm., 6.2 miles around 7:05 pace

12/12 am., 15 miles, 1h43m, 6:54 pace

12/11, 10 miles, 1h14m, 8x1000 on 5 minutes at 3:21, 19, 18, 23, 20, 21, 22, 22, bombed out on number 9, frozen, wet and tired

12/10 pm., 5 miles, 37m, 7:25 pace

12/10 am., 12 miles, 1h26m, 7:14 pace

Total miles: 120 in 10 sessions





12/9, 22 miles, 2h24m, 6:33 pace w/last 4 at 6:25 pace

12/8, 12 soggy miles, 1h23m, 6:57 pace

12/7, 11 miles, 1h16m, 6:54 pace

12/6, 16 miles, 1h48m, 6:49 pace

12/5, 12 miles, 1h23m, 7:23 pace

12/4 pm., 5.5 very easy, around 41 minutes

12/4 am., 12 miles, 1h27m, 7:13 pace, more sore quads

12/3, 10 miles, 1h13m, 7:21 pace, sore quads

Total miles: 100 in 8 sessions



12/2, 26.2 miles, Tucson Marathon, 2:41, 6:09 pace (1st half easy, second controlled)

12/1, 8 miles, 57:03, 7:09 pace

11/30, 14 miles, 1:37:20, 6:59 pace

11/29, 12 miles, 1h25, 7:09 pace

11/28 pm, 6.2 miles around 7:20-7:30 pace

11/28 am., 16 miles, 1h54m, 7:08 pace, dragging at the end

11/27 pm., 5 miles, 37m, 7:34 pace

11/27 am., 12 miles, 10x1000 on 5 minutes in 3:24, 23, 23, 24, 24, 23, 24, 21, 22, 22

11/26 pm., 5 miles, 37m, 7:30 pace

11/26 am., 14 miles, 1h36m, 6:54 pace

Total miles: 118 in 10 sessions



11/25, 16 miles, 1:56:00, 7:15 pace

11/24, 22 miles, 2:27:40, 6:45 pace, w/last 2 miles at 5:55 pace

11/23, 10 miles, 1:06:30, 6:45 pace

11/22, 10 (race), 5K in 16:54 (cross-country fun)

11/21, 12 miles, 1:24:36, 7:03 pace

11/20, 14 miles, 1:35:30, 6:49 pace

11/19 pm., 5 miles, 37:30, 7:30 pace

11/19 am., 17 miles, 2:00:25, 7:05 pace

Total miles: 106 in 8 sessions



11/18, 14 miles (slow?)

11/17, 13 miles, 1:32:10, 7:05 pace

11/16, 20 miles, 2:13:20, 6:43 pace, w/miles 10-20 at 6:16 pace

11/15, 11 miles, 1:14:40, 6:47 pace, w/7 miles at 6:23, 6:22, 6:16, 6:20, 6:22, 6:18, 6:16

11/14 pm., 6.2 miles, 7:30-7:40 pace

11/14 am., 14 miles, 1:38:00, 7:00 pace

11/13 pm., 5 miles, 37:30, 7:30 pace

11/13 am., 16 miles, 1:49:40, 6:51 pace

11/12, 13 miles, 1:32:25, 7:06 pace

Total miles: 112 miles in 9 sessions



11/11, 22.24 miles, 2:33:30, 6:53 pace

11/10, 10 miles, 1:07:02, 6:32 pace, w/7 miles at 6:12, 6:22, 6:19, 6:20, 6:20, 6:19, 6:19. Feeling good

11/9, 14 miles, 1:36:55, 6:55 pace, felt quite good

11/8, 12 miles, 1:25:00, 7:05 pace, tired

11/7 pm., 5 miles, 37:30, 7:30 pace

11/7 am., 14 miles, 1:36:55, 6:56 pace

11/6, 14 miles, 1:37:46, 6:59 pace, w/4x30 sec. hill sprints, 1 mile at 5:55

11/5 pm, 5.25 miles, 7:36 pace

11/5 am., 12 miles, 1:23:58, 6:59 pace

Total miles: 108.5 in 9 sessions



11/4, 13 miles, 1:30:00, 7:08 pace, windy and hilly on Patrick’s Loop

11/3, 22 miles, 2:32:00, 6:54 pace

11/2, 12 miles, 1:26:00, 7:10 pace, w/3x30 sec. steep hill sprints, 8x100 accelerations/strides, 300 jogs

11/1, 14 miles, 1:33:10, 6:42 pace, w/4 miles at 5:50 pace

10/31, 15 miles, 1:44:45, 6:59 pace

10/30, 16 miles, 1:50:20, 6:53 pace, good run w/6x100 strides

10/29, 10 miles, 1:12:00, 7:12 pace

Total miles: 102 in 7 sessions



10/28, 0

10/27, 15 miles, 1:47:30, 7:10 pace

10/26, 12 miles, 1:22:20 6:55 pace

10/25 pm., 4 miles, 31:36, 7:47 pace

10/25 am., 14 miles, 1:38:56, 7:04 pace

10/24 pm., 6.2 miles easy

10/24 am., 10 miles, 1:11:51, 7:13 pace, w/4.5 miles at 6:20 pace

10/23, 11 miles, 1:26:30, 7:54 pace, w/3.5 miles at 5:55 pace

10/22, 11 miles, 1:21:23, 7:27 pace

Total miles: 83 in 8 sessions



10/21, 15 miles, (10 mile race in 57:07)

10/20, 6 miles easy

10/19, 6 miles, 42m, 7:03 pace

10/18, 12 miles, 1:16:02, 6:21 pace, 2.5 miles at 5:55, 5:45, 2:22 (.5), 10 minutes easy, 3x1 mile in 5:32, 5:24, 5:13 (.75-1 mile recoveries)

10/17, 10 miles, 1:08:29, 6:50 (I’m back)

10/16, 7 miles, 44:54, 6:27 pace (feeling better)

10/15, 5 tentative miles, 36:46, 7:23 pace

Total miles: 61



10/14, zero (recovery, which is getting quite old)

10/13, zero (recovery)

10/12, zero (surgery)

10/11, zero, forced to fast

10/10, 9 miles, 1:02:05, 6:55 pace

10/9, 7 miles, 49:51, 7:06 pace

10/8, zero

Total miles: 16 in 2 sessions



Coordination and sharpening for Twin Cities



10/7, 26.2 miles, Twin Cities Marathon, 2:48:15, disappointment

10/6, 4 or 5 miles very easy w/Nobby in Minnesota

10/5, 5 miles, w/2x100 strides,

10/4, 5.5 miles, 38:18, 6:55 pace

10/3, big fat zero

10/2, 10.5 miles, 1:05:20, 6:15 pace, 5 miles at 6:06, 6:01, 5:57, 5:51, 5:53, 15 minutes easy, 3x1000 (1:40 rest) in 3:13, 3:18, 3:19

10/1, 6 miles, 43:03, 7:13 pace

Total miles: 56 in 6 sessions



9/30, 11 miles, 1:28 or so, around 8 minute pace, very hilly (mostly) trail run

9/29, 9.5 miles, 58:46, 6:13 pace, w/7 mile effort in 5:53x2, 5:52, 5:53x3, 5:51x2

9/28, 8.2 miles, 59:33, 7:16 pace , lots of trails

9/27, 10 miles, w/10x1000 (1:40 rest) in 3:19, 3:19, 3:18, 3:18, 3:18, 3:18, 3:17, 3:16

9/26, 10 miles, 1:10:02, 7:00 pace, w/6x100 stride/accelerations, 300 jog

9/25, 10 miles, 1:10:48, 7:06 pace

9/24, 8 miles, 56:55, 7:07 pace

Total miles: 66.5 in 7 sessions



9/23, 20.3 miles, 2:08:20, 6:19 pace, w/10 miles at 5:54 pace

9/22, 9 miles, 56:54, 6:18 pace, w/6 mile effort in 5:52, 5:54, 5:54, 5:53, 5:57, 5:45

9/21, 9 miles, 1:03:26, 7:04 pace

9/20, 12 miles, 1:25:30, 7:07 pace, w/8x100 stride/accelerations, 300 jog

9/19, 6.2 miles in 43:40, easy evening run w/the group

9/18, 10 miles, 1:05:24, 6:32 pace, w/7x1000 (1:40 rest), 3:22, 3:20, 3:19, 3:21, 3:21, 3:21, 3:21, Didn’t feel very good or fresh

9/17, 9 miles, 1:04:47, 7:14 pace

Total: 75.5 in 7 sessions



9/16, 19.25 miles, 2:11:18, 6:50 pace

9/15, 10 miles, 1:03:17, 6:17 pace, w/2x3 miles (1 mi. recovery) in 5:43, 5:45, 5:43, 5:38, 5:36, 5:35

9/14, 10 miles, 1:11:25, 7:08 pace

9/13, 12 miles, 1:26:00, 7:10 pace, felt very good

9/12 pm., 6.2 miles in 43:21, easy group run

9/12 am., 10 miles, 1:05:12, 6:31 pace, w/6x800 (800 recovery) in 2:35, 2:35, 2:34, 2:33, 2:32, 2:30

9/11, 13 miles, 1:31:34, 7:03 pace, plus 6x100 stride/300 jog

9/10, 11 miles, 1:20:17, 7:18 pace

Total: 91.75 miles in 8 sessions



9/9, 20.3 miles, 2:08:45, 6:20 pace, w/10 at 6:36 pace, then 10 miles at 5:52, 6:01, 5:57, 5:54, 6:00, 5:59, 6:03, 6:03, 6:09, 6:12

9/8, 10 miles, 1:02:56, 6:17 pace, w/7 mile effort in 5:55, 5:55, 5:53, 5:52, 5:51, 5:57, 5:51, HR 152 afterwards

9/7, 11 miles, 1:15:36, 6:52 pace

9/6, 13 miles, 1:30:51, 6:59 pace

9/5, 10 miles, 1:12:16, 7:14 pace

9/4 pm., 5.5 miles around 7:30 pace w/Haiden in the stroller

9/4 am., 8.5 miles, 1:01:13, 7:12 pace

9/3 12 miles, Saguaro Nat’l 8 Mile, 5th place, 47:27, 5:55 pace, 5:28, 5:32, 5:47, 6:09, 6:47, 5:51, 6:00, 5:49

Total miles: 90 in 8 sessions



9/2, 8 miles, 7:12 pace or so

9/1, 7 miles, 50:45, 7:15 pace, easy but hot

8/31, 19.6 miles, 2:10:03, 6:39 pace

8/30, 10 miles, 1:03:39, 6:22 pace, w/7 at 162HR in 5:53, 5:50, 5:55, 5:56, 5:57, 6:03, 5:58

8/29, 12 miles, 1:27:39, 7:20 pace, very easy

8/28, 13 miles, 1:19:58, 6:09 pace, 4x2mile (1 mi. recovery), 5:39, 5:42 (6:35), 5:42, 5:41 (6:40), 5:42, 5:40 (6:56), 5:40, 5:37

8/27, 10.5 miles, 1:13:30, 7:00 pace

Total miles: 80 in 7 sessions



Hill Phase, preliminary speedwork for Twin Cities Marathon



8/26, 12 miles, 1:23:10, 6:54 pace, easy, right achilles sore

8/25, big fat zero, overreached a bit

8/24, 16 miles, 1:43:01, 6:26 pace, w/10 at 6:37 pace, 5.5 at 6:01 Bonked last 2.5

8/23, 9 miles, 57:20, 6:25 pace, w/6mile effort in 5:56, 5:55, 5:50, 5:58, 5:55, 5:57. Bailed last mile, should be 7

8/22 pm., 6.2 miles in 43 minutes, easy but stinking hot

8/22 am., 10 miles, 1:11:10, 7:07 pace

8/21, 13 miles, 1:19:44, 6:08 pace, w/3x2 mi., 1x1 mi. effort (1 mile at 6:40 recovery), 5:44, 5:38, 5:44, 5:38, 5:43, 5:42, 5:40

8/20, 8 miles, 52:23, 6:28 pace, too hard on Saguaro Loop

Total miles: 73 in 7 sessions



8/19, 10.6 miles, 1:23:08, 7:50 pace, w/4 hill circuits

8/18, 10 miles, 1:12:30, 7:15 pace, very easy, tired from yesterday

8/17, 20 miles, 2:14:25, 6:43 pace, a bit tired from 15-18

8/16, 10 miles, 1:04:22, 6:22 pace, w/7 miles at 5:56, 5:56, 5:49, 5:55, 5:53, 5:51, 5:55

8/15, 13 miles, 1:31:44, 7:03 pace, w/6x100, 3x200 in 34, 33, 33, 1x400 in 1:13 , 1x200 in 33, 1x600 in 1:53 (2 miles between each block of 600, mostly even recoveries

8/14, 11 miles, 1:27:03, 7:55 pace, w/4 hill circuits &3x200 in 36, 35, 36

8/13, 12 miles, 1:24:21, 7:04 pace

Total miles: 86.5 in 7 sessions



8/12, 10.5 miles, 1:12:50, 8:11 pace, w/4 hill circuits & 12x100 strides

8/11, 10 miles, 1:13:47, 7:23 pace

8/10, 19 miles, 2:03:48, 6:31 pace, w/10 at 6:35 pace followed by 7 at 6:03, tired but ok

8/9, 10 miles, 1:02:51, 6:17 pace, w/7 miles at 5:56, 5:543, 5:51, 5:56, 5:55, 5:54, 5:50

8/8, 12 miles, 1:23:45, 6:59 pace, easy does it

8/7, 12 miles, 1:30, 7:30 pace, w/10x100 sprints and 3 hill circuits (3 min. efforts)

8/6, big fat zero. Needed it.

Total miles: 73.5 in 6 sessions (sigh)



Base Conditioning for Twin Cities Marathon



8/5, 6 miles, 42:17, 7:04 pace, muffin recovery run. Needed it.

8/4, 14 miles, 1:38:29, 7:00 pace, long run gone horribly wrong. Quit early

8/3, 10 miles w/7 at 158-163HR, 5:36, 5:39, 5:57, 5:57, 6:00, 6:10, 6:11. Ended badly

8/2, 10 miles, 1:08:14, 6:49 pace, tired and hot (back from Reno)

8/1, 10 miles, 1:05:50, 6:35 pace, w/1 mile at 5:57

7/31, 10 miles, 1:07:45, 6:45 pace. Tired (very busy with work)

7/30, 12 miles, 1:18:48, 6:34 pace. Great run

Total miles: 72 in 7 sessions (sigh)



7/29, 10 miles, 1:06:13, 6:37 pace

7/28, 10 miles, 1:04:33, 6:27 pace, w/4x1:30 and 3x2:00 (1:30-2:00 rest) 5:08-5:30 pce

7/27, 10 miles, 1:06:53, 6:41 pace

7/26, 10 miles, 1:08:53, 6:53 pace (first run in Reno)

7/25, 17 miles, 1:53:00, 6:39 pace, w/10 miles at 6:47 pace and 5 at 6:08 pace

7/24, 13 miles, 1:23:02, 6:23 pace, w/10 miles at 150-155HR, avg. of 6:08)

7/23, 7 miles, 49:46, 7:07 pace

Total miles: 77 miles in 7 sessions



7/22, 11 miles, 1:13:19, 6:42 pace, hilly course up Sabino Canyon road. Tired at end.

7/21, 11 miles, 1:16:07, 6:55 pace, w/2 miles evaluation at 5:26 pace

7/20, 12 miles, 1:24:58, 7:05 pace

7/19, 23.5 miles, 2:40:15, 6:50 pace. Bonk, bonk, bonk. I was quite a mess by the end

7/18, 13 miles, 1:22:09, 6:19 pace, w/10 miles at 6:07 pace

7/17, 10 easy around 6:50 pace (dead Garmin)

7/16, 12 miles, 1:20:33, 6:45 pace, hilly course up Sabino Canyon road

Total miles: 92.5 in 7 sessions



7/15, 12 miles, 1:19:51, 6:39 pace, w/2 miles evaluation at 5:30, 5:23

7/14, 12 miles, 1:21:48, 6:49 pace, a little tired for last 2

7/13, 16 miles, 1:48:10, 6:46 pace, w/10 at 6:54 and 4 at 6:06

7/12, 13 miles, 1:22:54, 6:23 pace, w/10 miles at 6:08.5 pace

7/11 pm., 6.2 miles around 7 minute pace w/Running Shop gang. So long Jason

7/11 am., 10 miles, 1:10:26, 7:03 pace

7/10, 13 miles, 1:24:17, 6:31 pace, hilly course up Sabino Canyon road w/company

7/9, 13 miles, 1:30:09, 6:57 pace

Total miles: 95 in 8 sessions



7/8, 12 miles, 1:19:07, 6:36 pace, w/2 miles evaluation at 5:29, 5:26

7/7, 12 miles, 1:24:21, 7:02 pace, a little creaky to start

7/6, 22.5 miles, 2:31:41, 6:45 pace, hot but a nice run, little fatigue for last mile only

7/5, 13 miles, 1:23:43, 6:23 pace, 10 mi. 150-155BPM evaluation, 6:10,01, 07, 10, 14,

15, 18, 14, 16, 16 (6:12 avg.), damn hot

7/4, 10 miles, 1:07:57, 6:48 pace

7/3, 13 miles, 1:26:27, 6:39 pace, hilly course up Sabino Canyon road

7/2, 13 miles, 1:27:16, 6:43 pace

Total miles: 95.5 in 7 sessions



7/1, 10 miles, 1:05:33, 6:33 pace, w/2 miles evaluation at 5:27, 5:26

6/30, 12 miles, 1:24:28, 7:04 pace

6/29, 15 miles, 1:38:12, 6:33 pace, w/10 at 6:33 and 4 at 6:10 pace, tired at the end

6/28, 12 miles, 1:17:05, 6:25 pace, w/9 miles at 6:07. A bit tough

6/27 pm., 6.2 miles easy in stinking hot weather

6/27 am., 10 miles, 1:08:50, 6:53 pace

6/26, 12 miles, 1:20:39, 6:46 pace, hilly course up Sabino Canyon road

6/25, 13 miles, 1:30:17, 7:00 pace, easy with Lucas

Total miles: 90 miles in 8 sessions



6/24, 10 miles, 1:06:47, 6:41 pace, w/2 miles evaluation at 5:39, 5:35

6/23, 10 miles, 1:11:23, 7:08 pace

6/22, 20.7 miles, 2:19:50, 6:46 pace, beat at the end, too damn hot

6/21, 11.5 miles, 1:13:10, 6:23 pace, w/9 miles at 6:10 pace

6/20 pm., 6.2 miles super easy

6/20 am., 10 miles, 1:09:50, 6:59 pace

6/19, 12 miles, 1:18:20, 6:32 pace, hilly course up Sabino Canyon road

6/18, 13 miles, 1:26:56, 6:42 pace, felt good

Total miles: 93 in 8 sessions



6/17, 8 miles, 53:01, 6:39 pace, w/2 mile evaluation run at 5:35 pace

6/16, 12 miles, 1:22:54, 6:54 pace

6/15, 14 miles, 1:29:01, 6:21 pace, w/10 at 6:27 and 4 at 6:07 pace, tired and hot

6/14, 11 miles, 1:10:35, 6:27 pace, w/7 miles at 6:03 pace

6/13, 12 miles, 1:23:11, 6:56 pace

6/12, 12 miles, 1:20:23, 6:43 pace, hilly course up Sabino Canyon road

6/11, 13 miles, 1:29:36, 6:53 pace

Total miles: 82 in 7 sessions



6/10, 10 miles, 1:04:38, 6:28 pace, w/2 mile evaluation in 5:36, 5:32 (162 HR)

6/9, 9.25 miles around 6:55 pace

6/8, 19 miles, 2:10:00, 6:50, didn’t feel great

6/7, 10 miles, 1:02:41, 6:14 pace, 8 mi. evaluation 150-155HR 6:03, 4, 4, 3, 7, 7, 8, 1

6/6 pm., 6.2 around 6:55 pace, felt easy

6/6 am., 13 miles, 1:29:00, 6:52, hilly course up Sabino Canyon road

6/5, 11.35 miles, 1:15:05, 6:37 pace

6/4, Big Fat Zero

Total miles: 78 miles in 7 sessions



6/3, 10 miles, 1:05:50, 6:36 pace

6/2 pm., 3.1 miles, 18:26, 5:56 pace, Downtown 5K (sort of) race

6/2 am., 8.16 miles, 55:59, 6:52 pace

6/1, 14 miles, 1:33:28, 6:32 pace, w/10 at 6:40 and 4 at 6:09. A bit tough

5/31, 10 miles, 1:04:56, 6:30 pace, w/7 miles at 6:09 pace, pure joy

5/30 pm., 6.2 miles in 42 minutes or so

5/30 am., 7 miles, 48:46, 6:58 pace, still feeling a bit off

5/29, Zero (sick)

5/28, 9 miles, 1:00:44, 6:41 pace, w/2 mile evaluation in 5:44, 5:42

Total miles: 67 in 7 sessions (ouch)



5/27, 8 miles, 54:56, 6:52 pace

5/26, 18 miles, 2:01:15, 6:44 pace

5/25, 10 miles, 1:03:47, 6:23 pace, w/7 miles at 6:01 pace

5/24, 10 miles

5/23 pm., 6.2 easy

5/23 am., 13.75 miles, 1:30:25, 6:35 pace

5/22, 10 miles, 1:08:19, 6:49 pace

5/21, 4 easy miles in Phoenix

Total miles: 80 miles in 8 sessions



Marathon Conditioning Begins NOW

--------------------------------------------------------------------------------------------



5/20, 8 miles, Tucson 5000, 3rd place, 16:06, PR w/5:06, 5:13, 5:09

5/19, 6 miles, 41:30, 6:55 pace

5/18, 0 (Kiera sick)

5/17, 8.25 miles, 52:30, 6:21 pace, w/7 miles at 6:15 pace and 150-155HR

5/16 pm., 6.2 miles easy

5/16 am., 8 miles, 56:00, 7:00 pace, felt great

5/15, 9 miles, 58:30, 6:30 pace w/3x1 miles on 7 minutes in 5:32, 5:33, 5:01

5/14, 13 miles, 1:28:28, 6:48 pace

Total miles: 58 in 7 sessions



5/13, 9 miles, 1:03:20, 7:02 pace

5/12, 16 miles, 1:44:35, 6:32, felt great but a little tired at the end

5/11, 10 miles, 1:08:10, 6:49 pace, felt like crap

5/10, 10 miles, w/5x1000 every 5 minutes at 3:13, 3:10, 3:11, 3:10, 3:12

5/9 pm., 6.2 miles, too quick at around 6:30-6:40 pace

5/9 am., 11 miles, 1:13:40, 6:42 pace

5/8, 10 miles, 1:03:09, 6:19 pace. Good progression run

5/7, 10 miles, 1:08:08, 6:49 pace

Total miles: 82 in 8 sessions



5/6, 11 miles, 10K Sun Run in 34:32, 5th place, got out-sprinted. Oh the humanity!

5/5, 2.5 crummy miles, should have bagged it

5/4, 7 miles, 48:24, 6:55 pace

5/3, 10 miles, 1:06:21, 6:40 pace, w/1.5 miles of 100 sprints, 100 jogs in 8:28

5/2 pm., 6.2 miles, 43:32, very comfortable

5/2 am., 9 miles, 1:06:42, 7:25 pace, lost on a trail run

5/1, 10 miles, 1:04:08, 6:24 pace, good progression run

4/30, 10 miles, 1:09:59, 6:59 pace, very hilly

Total miles: 65 in 8 sessions



4/29, 16.5 miles, 1:51:26, 6:46 pace

4/28, 10 miles, 1:11:08, 6:24 pace, 7:06 pace

4/27, 10 miles, 1:04:01, 6:24 pace, w/4.7 miles downhill at 5:59 pace, felt good

4/26, 10.25 miles, 1:07:40, 6:36 pace, a bit tired at the end

4/25 pm., 6.2 miles, 6:50 pace or so

4/25 am., 9 miles, 58:50, 6:32 pace, w/10x299 (200) , 8 at 35, 2 at 36

4/24, 14 miles, 1:30:41, 6:29 pace

4/23, 10 miles, 1:11:01, 7:06 pace, lots of trails

Total miles: 86 in 8 sessions



4/22, 20 miles, 2:13:00, 6:40 pace

4/21, 5 miles, Cross-Country Classic 5K, 2nd place in 17:05

4/20, big fat zero

4/19, 5 miles, 34:05, 6:49 pace, w/10x100 strides/accelerations

4/18 pm., 6.2 miles easy

4/18 am., 6 miles, 40:54, 6:49 pace, still feeling crummy

4/17, 8 miles, 55:50, 6:59 pace, very tired

4/16, 10 miles, 1:06:37, 6:40 pace

Total miles: 60 in 7 sessions



4/15, 5 miles, 5K Race for the Cure, 5th place, 16:23, 5:18, 5:21, 5:43 (1.1)

4/14, 5 miles, 35:48, 7:12 pace

4/13 pm., 5 miles, Southern AZ Distance Classic 5K, 16:20, w/5:08, 5:12, 5:23

4/13 am., 3 easy miles

4/12, 7 miles, 48:39, 6:57 pace

4/11, 8.25 miles, 53:16, 6:27 pace

4/10, 9.75 miles, 6:46 pace, w/12x100 sprints with 100 jogs in-between

4/9, 12 miles, 1:16:09, 6:21 pace

Total miles: 55 in 8 sessions



4/8, 10 miles, 1:07:16, 6:43 pace, w/last mile at 5:57

4/7, 0 (sick)

4/6, 12 miles, 1:14:03, 6:07 pace w/10 miles at 5:57 pace

4/5, 10 miles, 1:06:18, 6:38 pace, w/9 miles at 6:30 pace

4/4 pm., 6.2 miles easy, around 7:20 pace

4/4 am., 12 miles, 1:21:55, 6:50 pace

4/3, 10 miles, exchange run, 1 mile at 5:53, 5:02, 5:53, then .75 at 3:48 and 4x400 in 73, 75, 74, 75 (400 recovery), felt bad during miles and great during 400’s

4/2 pm., 4 easy miles around 7:30 pace w/Finn in the stroller

4/2 am., 10 miles, 1:06:22, 6:38 pace

Total miles: 74 in 9 sessions



4/1, 17 miles, 1:55:55, 6:47 pace

3/31, 10 miles, 1:02:51, 6:20 pace, w/5 miles at 5:42 pace

3/30, 12 miles, 1:17:57, 6:30 pace, felt good

3/29 pm., 4 miles, 30:10, 7:33 pace, pushing the kids in the jog-stroller (they’re heavy)

3/29 am, 10 miles, 1:02:26, 6:15 pace, great progression run

3/28 pm., 6.2 miles, 41:25, 6:40-ish pace

3/28 am., 12 miles, 1:17:57, 6:29 pace

3/27, 12.9 miles, 1:24:47, 6:33 pace, nice progression

3/26 pm., 4.8 miles, 33:42, 7:10 pace, felt easy

3/26 am., 7.4 miles, 49:56, 6:47 pace. Tired legs, ran w/Lucas

Total miles: 96 in 10 sessions



3/25, 9 miles, w/88 Crime 8K in 27:27, 2nd place. Ran without courage.

3/24, 6.3 miles easy

3/23, 9 miles, 1:00:20, 6:41 pace, nice run w/Scott in the rain

3/22, 13.2 miles, 1:28:36, 6:43 pace

3/21 pm., 6 miles easy

3/21 am., 10 miles, 1:02:52, 6:17 pace, w/7 miles at 5:58 pace

3/20, 9.6 miles, 1:00:28, 6:17 pace, w/ 7 miles at 6:00 pace, felt good but clunky

3/19, 9.8 miles, 1:08:31, 6:58 pace, easy w/Lucas

Total miles: 73 in 8 sessions



3/18, 8.1 miles, 55:08, 6:48 pace, calves sore, still tired

3/17, 6 miles, 42:41, 7:07 pace, sore calves, feel like crud

3/16 pm., 7 , w/5K track race in 16:14, 74, 75, 77, 77, 77, 77, 79, 80, 81, 80, 79, 77, 35

3/16 am., 3 miles easy

3/15, 6 miles, 41:54, 6:59 pace

3/14 pm., 6.2 miles around 7 minute pace

3/14 am., 5.5 miles w/5x100 acceleerations and 1x800 at 2:15 (69/66)

3/13, 7 miles, 46:56, 6:42 pace

3/12, 10 miles, 1:08:18, 6:50 pace, w/1.25 miles of 100 sprint/100 jog, sick

Total miles: 58 in 9 sessions



3/11, 12.25 miles, 1:26:50, 7:06 pace

3/10, 14 miles, 1:30:48, 6:32 pace, tired

3/9, 7.5 miles, 52 minutes or so, 6:55 pace

3/8, 10 miles, w/6x400 (400) in 72, 72, 70, 70, 68, 68, feeling fantastic

3/7 pm., 6.2 miles in 42:50, easy

3/7 am., 10 miles, 1:08:20, 6:50 pace, super hilly, felt good

3/6, 10 miles, w/3200 in 10:28, 3x400 in 73, 73, 70 200-400 rest), felt great at the end

3/5, 8 miles, 53:49, 6:45 pace, feeling better

Total miles: 76 in 8 sessions



3/4, 8 miles, 55:56, 6:59 pace, sore-ish legs

3/3, 16 miles, 1:44:06, 6:31 pace, w/10 miles at 6:37 followed by 4 miles at 6:01, tired

3/2, 10 miles, 1:03:13, 6:19 pace, w/7 miles at 6:02 pace, someone stole my shirt!

3/1, 10 miles, 1:07:20, 6:44 pace

2/28 pm., 6.2 miles easy w/ the Running Shop gang

2/28 am., 10 miles, w/2K at 75, 75, 76, 77, 76 (2K), 6x200 accelerations at 35-36 (200)

2/27, 10 miles, 1:04:00, 6:24, worked a little too hard for the pace

2/26, 13 miles, 1:29:34, 6:53 pace, felt great

Total miles: 83 in 8 sessions



2/25, 7 miles, Dave’s 5K, 15:56, 3rd place, 5:09, 5:18, 5:29 (1.1), strong finish

2/24, 6 miles around 7 minute pace

2/23, 8 miles, 54:08, 6:46 pace, w/5 laps of 100 sprint, 300 jog

2/22, 8 miles, 54:40, 6:50 pace

2/21, 10 miles, w/3x800 in 2:23 (800), 2:24 (800), 2:24

2/20, 10 miles, 1:03:38, 6:22 pace, feeling oh so good

2/19, 10 miles, 1:08:00, 6:51 pace, very hilly, feeling good

Total miles: 59



2/18, 10 miles, Lighthouse 5K, 16:43, 1st place! 5:17, 5:32, 5:32, felt good

2/17, 6 miles, 42:18, 7:03 pace, easy, feeling good

2/16, 8 miles, 53:43, 6:43 pace, easy

2/15, 10 miles, 1:06:33, 6:39 pace, w/1.4 miles at 5:07 pace, 100 sprint/100 jog 5 laps

2/14 pm., 6.2 miles, 43:14, around 7 minute pace

2/14 am., 10 miles, 1:07 or so, 6:40ish pace

2/13, 8 miles, w/3x800 (800 recovery) in 2:27, 2:27, 2:26, tough but good workout

2/12, 12 miles, 1:19:36, 6:38 pace, nice progression

Total miles: 70 in 8 sessions



2/11, 6 miles, 41:31, 6:59 pace, too short, tired and poor planning

2/10, 15 miles, 1:38:45, 6:34 pace, w/10 miles at 6:41 and 4 at 6:05

2/9, 10 miles, 1:04:08, 6:25 pace, w/7 miles at 6:08 pace

2/8, 8 miles, 52:28, 6:33 pace, too short, poor planning

2/7, 13 miles, 1:30:20, 6:59, very hilly Sabino Canyon Road run

2/6, 10 miles, 1:05:28, 6:33 pace w/3 mile effort of .75 at 5:55 pace, 5:30, 6:00 and 5:15 pace. Felt tired but happy with the speed at the end

2/5, 10 miles, 1:06:25, 6:38, feeling good

Total miles: 72 in 7 sessions





2/4, 10 miles, 1:09:19, 6:56 pace

2/3, 15 miles, 1:39:04, 6:36 pace, w/10 miles at 6:39 and 3 miles at 6:09, good day

2/2, 10 miles, 1:05:31, 6:33 pace w/7 miles at 6:17 pace. Didn’t feel great

2/1, 12 miles, 1:21:06, 6:46, w/7x150 accelerations

1/31 pm., 6.2 miles easy with the Running Shop

1/31 am., 14.6 miles, 1:37:05, 6:41 pace

1/30, 10 miles, 1:05:40, 6:34 pace, w/3 mile effort of .75 at 6:00 pace, .75 at 5:28, .75 at 6:02, and .75 miles at 5:32 pace

1/29, 8.6 miles, 56:53, 6:55 pace, recovery

Total miles: 86 in 8 sessions



1/28, 10 miles, Sun Run 10K, 34:49, 6th place, 5:36 pace, 5:13, 5:37, 5:39, 5:35, 5:48, 5:47. Died horribly towards the end

1/27, 6 miles, 42:54, 7:09 pace, w.4x100 strides

1/25, 8 miles, 55:40, 6:59 pace

1/24, 8 miles, 53:43, 6:45 pace, w/8x150-200 accelerations. Felt clunky and slow

1/23 pm., 6.2 miles, 43:20, 7:05 pace or so

1/23 am., 8 miles, 54:02, 6:48 pace

1/22, 9.5 miles, 59:14, 6:15 pace, 6:11, 6:10, 6:06, 6:01, 5:54, 5:52, 5:50, +400 in 73

Tough workout, went anaerobic halfway through

1/21, 8.5 miles, 59:13, 6:52 pace

Total miles: 64 in 8 sessions



1/20, 7 miles, 47:15, 6:45 pace

1/19, 7 miles, 49:21, 7:03 pace, still not feeling great

1/19, 0, still sick

1/18, 4 miles, 7:40 pace. Blah

1/17, 0, sick

1/16, 0, sick

1/15, 8 miles, 57:13, 7:09 pace, w/6x150 accelerations. Achilles sore

Total miles: 26 in 4 sessions



1/14, 17 miles, 1:58:30, 7:00 pace, nice run

1/13, 10.5 miles, w/15x400(2min), 77x4, 79, 78, 78, 79, 78, 77, 77, 78, 77, 76, 77

1/12, 9.25 miles, 1:06:16, 7:10 pace, easy but did not feel very good

1/11, 9.5 miles, w/7.25 mile effort in 6:07, 6:05, 6:06, 6:08, 6:07, 6:06, 6:07, felt great

1/10 pm., 6.2 miles easy, 7:20-7:30 pace

1/10 am., 13 miles, 1:25:41, 6:37 pace

1/9, 8 miles, 53:20, 6:39 pace, w/5K time trial in 17:00, 5:29 pace. Very tough last mile

1/8 pm., 4 easy miles w/both kids in the stroller, 8 minute pace

1/8 am., 8 miles, 54:24, 6:52 pace, w/6x150 accelerations to full speed. Felt rusty

Total miles: 85 in 9 sessions



1/7, 13.25 miles, 1:27:50, 6:38 pace, tough at the start but made good by the end

1/6, 8 miles, 55:16, 6:52, good progression run down to 6:17 pace. Effortless

1/5, 7 miles, 46:41, 6:40 pace, w/5K TT in 17:18 w/5:36, 5:32, 5:36 miles

1/4, 10 miles, 1:10:40, 7:04 pace. Felt like I needed to recover a bit

1/3 pm., 6.2 miles at 7:20-7:30 pace w/ the Running Shop gang, felt easy

1/3 am., 9 miles, w/15x200 with a 200 jog recovery, most were 36-37, a few 38’s

1/2 pm., 4 miles very easy, around 7:30 pace

1/2 am., 8 miles, 53:52, 6:45 pace

1/1, 8.5 miles, 56:06, 6:40 pace

Total miles for the week: 74 in 9 sessions



Recovery (4 weeks)



12/31, 15.5 miles, 1:45:00 or so, 6:45 pace. Very hilly

12/30, 8 miles, 55:20, 6:55 pace

12/29, 11 miles, 1:13:56, 6:43 pace w/1 hard mile at 6:05 pace. Long way to go.

12/28, 6 miles, 40:55, 6:49 pace. Coldest and wettest I’ve ever been on a run.

12/27 pm., 6.2 miles, 44:15, easy with the Running Shop gang

12/27 am., 12 miles, 1:22:22, 6:52 pace

12/26, 10 miles, 1:08:42, 6:52 pace

12/25, 4 miles, 28:36, 7:09 pace

Total miles for the week: 72.5 in 8 sessions

Total miles for 2006: 4071



12/24, 13 miles, 1:29:42, 6:52 pace. Very hilly

12/23, 6 miles, 42:06, 7:01 pace

12/22, 4 miles, 30 minutes, 7:30 pace. Legs starting to come back (again)

12/21, off, feeling very tired

12/20 pm., 6.2 miles in 44:40, felt absolutely dreadful

12/20 am., 9.25 miles, 7:19 pace, total meltdown on a hill day. Something is wrong.

12/19 pm., 4 miles at 7:42 pace, blah

12/19 am., 9 miles, 1:00:16, 6:42 pace. Good pace.

12/18, 10 miles, 1:05:34, 6:33 pace w/9 miles at 6:30 pace. Great run

Total miles for the week: 65 in 9 sessions



12/17 pm., 3 miles easy, but felt pretty bad

12/17 am., 7.6 miles, fun trail run at 8 minute pace

12/16, 7 miles, 46:46, 6:41 pace

12/15 pm., 5 miles, 7:30 pace, nice and easy recovery run

12/15 am., 6 miles, 41 minutes, 6:50 pace

12/14, 8 miles, 56:40, 7:05, hills, up the road in Sabino Canyon

12/13, 8 miles, 56:25, 7:03 pace, a little sore in the hip flexors towards the end

12/12, 7 miles, 48:39, 6:57 pace

12/11, 7 miles, 49:35, 7:05 pace, getting back to it now

Total miles for the week: 58.5 in 9 sessions



12/10, off, calf muscles are improving, but hip flexors and piriformis are quite bad

12/9, 3 miles at 7:50 pace

12/8, off

12/7, off

12/6 pm., 6.2 miles at 7:40-7:45 pace

12/6 am., 3 miles at 8:21 pace, still sore

12/5, 3 miles at 9:30 pace, calf muscles unbelievably sore, quads and hip flexors bad

12/4, off

Total miles: 15 in 4 sessions



Taper/Race (3 weeks)



12/3, 26.2 miles, 2:37:32, 6:00 pace, Cal Int’l Marathon, 36th place, PR

12/2, 2 miles w/a few accelerations

12/1, 4 miles, 29 minutes, 7:15 pace

11/30, 7.25 miles, 6:17 pace, 2x5 minute efforts: 1min at 5:50,40,30,20,30 (10 min)

11/29, Off. Note: Much to my surprise, world did not end.

11/28, 7 miles, 6:50 pace, w/1 mile of sprint 100 jog 100

11/27, 8 miles, 55:12, 6:54 pace

Total miles: 54 in 6 sessions



11/26, 5 miles, 36:15, 7:14 pace, should have taken off

11/25, 12 miles, 1:16:39, 6:23 pace w/2x3 mile (2 mi.), 5:52/5:43/5:54, 5:53/5:44/5:51

11/24, 8 miles, 55:36, 6:57 pace

11/23, 6 miles, including 5K Turkey Trot, 8th in 16:38

11/22, 7 miles, 50:20, 7:12 pace, w/1 mile of 50 sprint, 50 float on grass

11/21, 6 miles, 42:12, 7:02 pace

11/20, 6 miles, 42:18, 7:03 pace

Total miles: 50 in 7 sessions



11/19, 11.5 miles, 1:23:05, 7:14 pace, esy with a nice big group

11/18, 14 miles, 1:31:20, 6:31 pace, w/7 miles at 6:44, 5 miles at 5:49. Tough stuff

11/17, 10 miles, 1:04:34, 6:27 pace, w/6 miles at 5:52 pace

11/16, 10 miles, 1:10:30, 7:03, sore from rock hard track the day before

11/15 pm., 6.2 miles, 43:50

11/15 am.,, 10 miles, 1:09:40, 6:58 pace, w/4x1000 in 3:14, 3:14, 3:16, 3:14

11/14, 9 miles, 1:00:49, 6:45 pace, forced myself to slow down

11/13, 7.7 miles, 55 minutes, 7:08 pace

Total miles: 78 in 8 sessions



Anaerobic/Track (3 weeks)



11/12, 18 miles, 1:51:56, 6:13 pace, w/15 miles at 5:54 pace, good workout

11/11, 6 miles, 43:12, 7:12 pace, forced recovery run

11/10, 8 miles, 57:36, 7:12 pace, forced recovery run

11/9, 10.25 miles, 1:11:19, 6:58, w/6x1 minute hill charges w/strong running

11/8 pm., 5 miles, 37:28, 7:29 pace, easy recovery run, legs a little sore

11/8 am., 12 miles, 1:16:48, 6:34, good progression run

11/7, 10 miles, 3x1 mile, (2&2:30 recovery), 5:16, 5:15, 5:11, 2x800 in 2:30, 2:27 (400)

11/6, 14 miles, 1:37:00, around 6:55 pace

Total miles: 83 in 8 sessions



11/5, 10 miles, 5x800 w/2:30 rest in 2:32, 2:34, 2:31, 2:32, 2:33, tired

11/4, 10 miles, 1:12:28, 7:15 pace

11/3, 25 miles, 2:45:55, 6:38 pace, with last 4 miles at 6:14 pace

11/2, 10 miles, 1:04:43, 6:28 pace, w/7 miles at 5:59 pace

11/1 pm., 7.5 miles in 52:30 or so, very easy

11/1 am., 11 miles, 1:07:22, 7:02 pace, good progression from slow start

10/31, 10 miles, 2K in 6:43, 800 in 2:34, 2K in 6:37, 800 in 2:30, long recoveries

10/30, 10 miles, 1:09:50, 6:59 pace

Total miles: 93 in 8 sessions



10/29, 21 miles, 2:18:11, 6:35 pace, w/10 miles at 6:43 pace &8 miles at 6:00 pace

10/28, 10 miles, 1:04:24, 6:26 pace, w/7 miles at 6:08 pace. Not too smooth

10/27, 12 miles, 1:23:30, 6:58 pace

10/26 pm., 4 miles, 29:55, 7:29 pace, easy

10/26 am., 8 miles, 54:36, 6:49 pace, w/last 2 miles in 6:20, 6:15

10/25 pm., 6.2 miles, very slow and easy. A bit sore

10/25 am., 10 miles, 8x600 in 1:55, 1:52, 1:53, 1:52, 1:52, 1:52, 1:52, 1:52, 2 min rest

10/24, 14 miles, 1:35:41, 6:50 pace

10/23, 8 miles, 57:48, 7:14 pace

Total miles: 93 in 9 sessions



Hills/Transition (3 weeks)



10/22, 12 miles, 10 mile race in 54:52, 29, 28, 29, 35, 28, 35, 28, 22, 33, 19 PR

10/21, 6 miles, 42:53, 7:09 pace

10/20, 9 miles, 1:05:14, 7:15 pace

10/19, 20 miles, 2:17:52, 6:54 pace

10/18, 12 miles, 1:33:15, hill circuit w/3 minute effort & 3x100 windsprints, x4

10/17, 12 miles, 1:19:51, 6:39 pace

10/16, 12 miles, 1:33:13, hill circuit w/3 minute effort & 3x100 windsprints, x4

Total miles: 83 in 7 sessions



10/15, 12.8 miles, 1:30:20, 7:04 pace, easy

10/14, 23 miles, 2:34:21, 6:43 pace, tired at the end

10/13, 10 miles, 1:02:50, 6:17 pace, w/7 miles at 6:01 pace. Good day

10/12, 10 miles, 1:09:40, 6:58 pace, 2 sets of pick ups (2x200, 1x400) sore calf/ham

10/11 pm., 6.2 miles, 43:43, easy

10/11 am., 12 miles, 1:34:31, hill circuit w/3 minute effort & 3x100 windsprints, x4

10/10, 10 miles, 1:04:46, 6:29 pace, 4 sets of pick ups (2x200, 1x400, 10x100, 2x200)

10/9, 12 miles, 1:36:00, hill circuit w/3 minute effort & 3x100 windsprints, x4

Total miles: 96 in 8 sessions



10/8, 14.5 miles, 7:11 pace, felt good

10/7, 19.25 miles, 2:07:30, 6:37 pace, 10 miles at 6:43, 5 at 6:04, 2.5 at 6:44. Dead

10/6, 10 miles, 1:04:42, 6:28 pace, w/7 miles at 6:01 pace. Good legs

10/5, 10 miles, 1:09:30, 6:57 pace, w/4 pick-ups

10/4 pm., 6.2 miles, 44 minutes or so

10/4 am., 10 miles, 1:22:30, hill circuit w/3 minute effort & 3x100 windsprints, x4

10/3, 12 miles, 1:24:00, 7 minute pace w/4 pick-ups

10/2, 10 miles, 1:23:00 or so, hill circuit w/3 minute effort & 3x100 windsprints, x4

Total miles: 92 in 8 sessions



Conditioning (8 weeks)



Week 8 of 8

10/1, 8 miles w/8K race, 26:53, 5:23 pace, 7th place, 5:12, 5:24, 5:24, 5:40, 5:11 PR!

9/30, 6 miles, 43:16, 7:13 pace, super-mini-race-taper

9/29, 8 miles, 1:00:00, 7:30 pace

9/28, 20 miles, 2:19:13, 6:58 pace, mellow

9/27, 10 miles, 1:06:04, 6:36 pace, w/2 miles time trial at 5:29 pace

9/26, 12 miles, 1:23:41, 6:58 pace

9/25, 10 miles, 1:04:22, 6:26 pace, with 8 miles at 6:21 pace

Total miles: 76 in 7 sessions



Week 7 of 8

9/24, 12.5 miles, 1:30:50, 7:14 pace, easy with Lucas

9/23, 17 miles, 1:51:51, 6:34 pace, w/10 at 6:44 pace, 5 at 6:03 pace. Hard work

9/22, 10 miles, 1:03:35, 6:21 pace, with 7 miles at 6:04. Felt good

9/21, 10 miles, 1:08:29, 6:51 pace

9/20, 16.30 miles, 1:55:01, 7:06 pace. Slow trails for the last part

9/19, 10 miles, 1:05:13, 6:31 pace, w/2.66 mile time trial at 5:29 pace. Bailed workout

9/18, 11.65 miles, 1:18:29, 6:44 pace, 6 miles at 6:24 pace. Felt very good

Total miles: 90.5 in 7 sessions



Week 6 of 8

9/17, 12.6 miles, 1:27:46, 6:58 pace

9/16, 16 miles, 1:44:57, 6:34 pace, w/10 at 6:40 pace, 4 at 5:58 pace. Tired

9/15, 10 miles, 1:03:44, 6:23 pace, 7 MP at 5:54 pace

9/14, 8 miles, 56:16, 7:02 pace, legs a little heavy

9/13 pm., 6.2 miles, 7:12 pace, easy with the Running Shop gang

9/13 am., 16 miles, 1:45:56, 6:37 pace, good pace for this length

9/12, 9 miles, 59:15, 6:35 pace, w/2 mile time trial at 5:29 pace

9/11, 12.25 miles, 1:20:17, 6:33 pace, 10 miles at 6:21 pace, good day

Total miles: 90 in 8 sessions



Week 5 of 8

9/10, 12.75 miles, 1:28:45, 7:00 pace

9/9, 20 miles, 2:15:18, 6:46 pace, felt good, good, good

9/8, 10 miles, 1:04:05, 6:24 pace, w/7 miles at 5:58 pace, felt very bad

9/7 pm., 5 miles, 34:50, 6:58 pace

9/7 am., 5 soaking wet miles on little sleep, 33:15, 6:39 pace

9/6 pm., 6.2 miles, easy (7:20-7:30)

9/6 am., 10 miles, 6:23 pace, felt surprisingly good

9/5, 13 miles, 1:33:11, 7:10 pace, tired legs

9/4, 11 miles, w/8 mile race, 48:14, 8th place, 5:40, 5:31, 5:40, 6:12, 6:58, 6:13, 5:56

Total miles: 93 in 9 sessions



Week 4 of 8

9/3, 8 miles, 6:56 pace

9/2, 8 miles, 54:40, 6:50 pace, rubber legs

9/1, 16 miles, 7:05 pace, with all but one mile at 6:52 pace

8/31, 10 miles, 1:09:26, 6:57 pace, felt easy

8/30 pm., 6.2 miles, 46 minutes, easy and slow

8/30 am., 13 miles, 1:25:46, 6:35 pace, w/10 miles at 6:44 pace and 3 at 6:03 pace

8/29, 10 miles, 1:03:11, 6:19 pace, 7 MP in 6:02, 6:00, 6:02, 5:57, 5:56, 5:57, 5:55

8/28, 11 miles, 1:16:09, 6:58 pace

Total miles: 82 in 8 sessions



Week 3 of 8

8/27, 18.5 miles, 2:09:14, 6:58 pace

8/26, 9 miles, 58:51, 6:35 pace, w/2 mile time trial at 5:31 pace

8/25, 10 miles, 1:05:30, 6:33 pace, with 8 miles at 6:25 pace. Felt good

8/24, 11.3 miles, 1:21:52, 7:13 pace. Very, very hilly route. Tough run

8/23 pm., 6 miles, approximately 7:30 pace

8/23 am., 10 miles, 1:03:15, 6:20 pace, w/8 miles MP in 6:10, 4x6:07, 6:02, 6:05, 6:06

8/22, 10 miles, 1:09:48, 6:59 pace

8/21, 17 miles, 1:58:06, 6:57, pretty good long run

Total miles: 91.5 in 8 sessions



Week 2 of 8

8/20, 12.5 miles, 1:26:30, 6:57, bailed out on long run, gastric distress

8/19, 8.5 miles, 54:01, 6:28 pace, 5K in 16:58 (5:29 pace) & 5K at 6:01 pace

8/18, 10 miles, 1:08:48, 6:53 pace, felt good

8/17, 14 miles, 1:37:34, 658 pace, a bit tired at the end

8/16, 8 miles, 55:41, 6:58 pace

8/15, 10 miles, 1:05:48, 6:35 pace, with 7 miles at 6:14 pace

8/14, 11 miles, 1:19:40, 7:19 pace

Total miles: 74 in 7 sessions



Week 1 of 8:

8/13, 16 miles, 1:50:52, 6:54 pace, very tired at the end

8/12, 9 miles, 1:01:23, 6:49 pace with 2 miles at 5:35 pace, very sluggish

8/11, 14 miles, 1:37:12, 6:57 pace

8/10, 9 miles, 58:28, 6:32 pace with 8 at 6:27 pace

8/9, 10 miles, 1:08:23, 6:50 pace

8/8, 12 miles, 1:22:56, 6:48 pace

8/7, 7 miles, 43:10, 6:09 pace, with 6 miles at 5:58 pace

Total miles: 77 in 7 sessions



Build and Taper for a race that never happened (7 weeks)



8/6, 13 miles, 1:30:00 or so, 6:55 pace

8/5, 8 miles, 51:46, 6:28 pace, felt easy and smooth

8/4 10 miles, 1:09:05, 6:55 pace, legs a little tired




8/3, 10 miles, 1:12:33, 7:15 pace, tired from yesterday’s effort

8/2, 10 miles, 5x1600 w/400 rest in 5:30, 5:29, 5:29, 5:29, 5:28, felt great

8/1, 12 miles, 1:23:43, 6:59 pace, legs were in no hurry

7/31, 8 miles, 52:45, 6:35 pace, worked fairly hard, hilly and wet

Total miles: 71 in 7 sessions



7/30, 17 miles, 6:57 pace, nearly drowned in a wash

7/29, off

7/28, 8 miles, 6:43 pace

7/27, 8 miles, 54:40, 6:50 pace

7/26, 10 miles, 6:37 pace overall w/3x1 mile repeats in 5:30, 5:27, 5:31 (1 mi. rest)

7/25, 8 miles, 54:40, 6:50 pace

7/24, 12 miles, 1:21:50, 6:49

Total miles: 63 in 6 sessions



7/23, 8 miles, 6:46 pace

7/22, 18 miles, 6:56 pace, very hilly, tired at the end

7/21, off

7/20, 10 miles, 6:38 pace

7/19, 13 miles, 1:29:21, 6:52 pace

7/18, 10 miles, 1:06:12, 6:37 pace, w/3x1 mile repeats in 5:30, 5:27, 5:26 (1 mi. rest)

7/17, 9 miles, 1:01:55, 6:53 pace, feeling good

Total miles: 68 in 6 sessions



7/16, 18 miles, 2:05:00, 6:57 pace, good long run pace

7/15, 11 miles, 1:13:48, 6:42 pace, getting quicker, stung by scorpion last night

7/14, 16 miles, 1:50:27, 6:54 pace

7/13, 11 miles, 1:16:53, 6:59 pace

7/12 pm., 6 miles, 41:20, around 6:50 pace

7/12 am., 16 miles, 1:54:54, 7:11 pace, w/ 2 miles at 6:02 pace

7/11, 12 miles, 1:36:31, 7:11 pace, last mile at 6:00 pace

7/10, 10 miles, 1:16:15, 7:38 pace, up hilly road in Sabino Canyon

Total miles: 100 in 8 sessions



7/9, 14.5, 1:42:50, 7:03 pace, much better

7/8, 22 miles, 2:42:54, 7:26 pace, horrible bonk

7/7, 12 miles, 6:55 pace

7/6 pm., 4 miles, 7:21 pace

7/6 am., 16 miles, 7:14 pace, a little tired at the end

7/5, 10 miles, w/6x5 min. at 5:40 pace, rest of 60, 45, 30, 15, 15, +5x1min on/30 off

7/4, 11 miles, 7:35 pace, felt flat and tired

7/3 pm., 5 miles, 7:30 pace

7/3 am., 12 miles, 7:02 pace

Total miles: 106.5 in 9 sessions



7/2, 22 miles, 7:15 pace

7/1, 10 miles, 6:40 pace, with 7.6 miles at 5:57 pace up and down on Sabino Cn. Rd.

6/30, 11 miles, 7:29 pace, no sleep and 6 with Haiden in the jog-stroller

6/29, 13 miles, 7:07 pace, feeling good

6/28 pm., 6 miles, 7:10 pace

6/28 am., 10 miles, 7:10 pace, plus 5x100 strides

6/27, 15 miles, 7:02 pace, failed progression run with a 6:28, 6:19, 6:09, 6:04, pfffft!!

6/26, 8 miles, 7:26 pace

Total miles: 95 in 8 sessions



6/25, 19 miles, 7:10 pace

6/24, 11 miles, 6:55 pace, including 4 miles at 5:59, felt too tough for the speed

6/23 pm., 4 miles, 7:09 pace

6/23 am., 13 miles, including Champions Loop, easy first half, moderate second half

6/22, 12 miles, 6:48 pace with one mile on/one off x 5 at 6:02, 5:58, 5:58, 5:58, 5:55

6/21, 14 miles, 7:11 pace

6/20 late am., 5 miles, 7:22 pace

6/20 am., 13 miles, 7 minute pace

6/19, 9 miles, 7:14 pace

Total miles: 100 in 9 session



Maintenance and Regrouping, 2 weeks:



6/18, 17 miles, 7:06 pace, felt tired at the end

6/17, 8 miles slow, discovered the Champions Loop

6/16, 8 miles at 7 minute pace

6/15, 6 miles at 7:30 pace with Haiden in the jog-stroller

6/14 pm., 6 miles at 6:50 pace

6/14 am., 6 miles, 7:13 pace

6/13, 11 miles, 7:06 pace

6/12, 6 miles, 38:20, 6:22 pace, felt good

Total miles: 68 in 8 sessions



6/11, 8 miles easy

6/10, 6 miles at 7:06 pace

6/9, 10 miles, Phoneline trail in 1:12:00, feeling better

6/8, 8 miles easy

6/7, 6 miles easy

6/6, 6 miles, 7:22 pace, sore

6/5, 4 miles, painful and slow

Total miles: 48 in 7 sessions



Taper and Race, 2 weeks (5/22-6/4)




6/4, 26.2 miles, San Diego R’N’R marathon, 2:43:50, 6:11 pace

6/3, off

6/2, 5 miles, 7:22 pace

6/1, 6 miles, 7:18 pace

5/31, 8 miles, 56:48, 7:06 pace, with 2 miles at 6:00 pace

5/30, 6 miles, 41:55, 6:59 pace

5/29, off, sore neuroma

Total miles: 51 in 5 sessions



5/28, 16 miles, 1:19:33, 7:28 pace

5/27, 8 miles, 56:23, 7:03 pace with 20 minutes (3.5 miles) at 5:45 (tempo)

5/26, 4 miles easy with Haiden in the jog-stroller

5/25, 7 miles, 6x600 in 1:56, 1:52, 1:53, 1:50, 1:50, 1:49, 2x400 in 70 & 69, 1:30 rest

5/24 pm., 6 miles, 6:50 pace or so with the Running Shop guys

5/24 am., 8 miles, 55:34, 6:54 pace, with 2 miles at 5:57 (marathon pace)

5/23, 8 miles, 56:58, 7:07 pace

5/22, 18 miles, 2:11:49, 7:19 pace, pretty tired after the race

Total miles: 75 in 8 sessions



Anaerobic/Track/Coordination Phase, 4 weeks (4/24-5/21)



Week 4

5/21, 6 miles, 5K race, 16:07, 5:11 pace, 8th place, 5:05, 5:16, 5:05, PR!

5/20, 6 miles at 7:28 pace with Haiden in the jog-stroller

5/19, 8 miles easy, no watch, feeling good

5/18, 8 miles, with 3x1 mile with 1 minute rest in 5:30, 5:19, 5:15

5/17 pm., 6 miles easy

5/17 am., 8 miles, 1:00:33, 7:34 pace, slow

5/16, 22 miles, 2:17:41, 6:15 pace, including 16 miles at 5:58 pace

5/15, 8 miles, 58:39, 7:19 pace

Total miles: 72 in 8 sessions



Week 3

5/14, 12 miles, 1:26:25, 7:12 pace, felt good

5/13, 10 miles, 2 sets of 1200, 800, 400, 2x200, one at 5:20 pace, one at 5:15 pace

5/12, 10 miles, 1:24:00 or so, including 9 hilly miles of Phoneline trail

5/11, 17 miles, 1:45:37, 6:13 pace, including 15 miles at 5:58

5/10, 10 miles, 1:13:20, 7:20 pace, felt really good

5/9, 10 miles, 1:14:20, 7:26 pace, sore legs from race

5/8, 21 miles, 2:33:23, 7:18 pace, pretty tired from the race

Total miles: 90 in 7 sessions



Week 2

5/7, 13 miles, 10K race, 34:38, 5:34 pace, 4th place, 5:23, 5:51, 5:36, 5:50, 5:21, 5:28

5/6, 6 miles, 7:27 pace, easy with Scott

5/5, 14 miles, 7:17 pace, a little tired for the last 2, started out feeling good

5/4 pm., 4 miles, 7:30 pace

5/4 am., 11 miles, w/5x1000 in 3:10, 3:07, 3:08, 3:09, 3:09, w/2-3 minutes rest

5/3, 6 miles, 44 minutes, 7:20 pace (double-stroller)

5/2, 6 miles, 45 minutes (double-stroller), hot and tired

5/1 pm., 6 miles, 38:30, 6:26 pace, 5K time trial in 16:51, 5:26 pace

5/1 am., 6 miles, 30 minutes, 7:30 pace (double-stroller)

Total miles: 72 in 9 sessions



Week 1

4/30, 6 miles, very slow (double-stroller)

4/29, 9 miles, 1:00:17, 6:43 pace, 5K time trial in 17:05, 5:31 pace, & 1 mile 5:59

4/28, 11 miles, 1:20:45, 7:22 pace

4/27, 20 miles, 2:10:27, 6:31 pace, with 14 miles at 5:59 pace

4/26 pm., 6 miles, 43 minutes, easy

4/26 am., 11 miles, 1:19:11, 7:12 pace

4/25 pm, 4 miles, 29 minutes, easy

4/25 am., 7 miles, 6x800 with slow 400 recoveries, 2:31, 2:32, 2:31, 2:31, 2:31, 2:27

4/24, 10 miles, 7:13 pace, felt good

Total miles: 84 in 9 sessions



Hill Phase, 4 weeks (3/27-4/23)



Week 4

4/23, 22 miles, 2:48:22, 7:39 pace, including Phoneline Trail

4/22, 7 miles, including 5K cross country race in 17:31, 4th place

4/21, 6 miles, 45:00, 7:30 pace

4/20, 14 miles, 1:43:56, 7:27 pace

4/19 pm., 6 miles, 42 minutes

4/19 am., 9 miles, 1:16:00, hill circuit w/3 minute effort & 3x100 windsprints, x4

4/18, 16 miles, 1:46:43, 6:49 pace w/ last 2 miles at 5:36 pace

4/17, 9 miles, 1:16:00, hill circuit w/3 minute effort & 3x100 windsprints, x4

Total miles: 89 in 8 sessions



Week 3

4/16, 20 miles, 2:25:50, 7:17 pace, easier effort with Easter egg hunt break

4/15, 9 miles, 1:16:00, hill circuit w/3 minute effort & 3x100 windsprints, x4

4/14, 16 miles, 2:04:38, 7:51 pace, including phoneline trail

4/13, 9 miles, 1:16:00, hill circuit w/3 minute effort & 3x100 windsprints, x4

4/12 pm., 6 miles, 44 minutes

4/12 am., 16 miles, 1:47:42, 6:44 pace

4/11, 9 miles, 1:16, hill circuit w/3 minute effort & 3x100 windsprints x4

4/10 pm., 4 miles, 29:27, 7:19 pace

4/10 am., 6 miles, 44:22, 7:23 pace

Total miles: 95 in 9 sessions



Week 2

4/9, 24 miles, 2:43:20, 6:46 pace, with the last 16 at 6:37 pace. Great run for me.

4/8, 9 miles, 1:16:00, hill circuit w/3 minute effort & 3x100 windsprints, x4

4/7, 14 miles, 1:48:48, 7:49 pace, phoneline trail and a little extra, felt great

4/6, 9 miles, 1:16:00, hill circuit w/3 minute effort & 3x100 windsprints, x4

4/5 pm., 4 miles, 29 minutes, easy but felt good

4/5 am., 16 miles, 1:54:37, 7:10, hilly run with Lucas, felt good

4/4, 9.25 miles, 1:20:00, hill circuit w/3 minute effort & 3x100 windprints, x4

4/3 pm., 4 miles, 7:20ish pace, easy

4/3 am., 6 miles, 7:50 pace, easy with Haiden in the jogging stroller

Total miles: 95 in 9 sessions





Week 1

4/2, 22 miles, 2:44:25, 7:28 pace, died terribly, sunburn and dehydration

4/1 pm., 4 miles, 31:06, 7:47 pace

4/1, am.,10 miles, 1:06:52, 6:47 pace, w/3 miles at 5:53, 1min rest, 2 miles at 5:43

3/31, 16 miles, 1:53:10, 7:04 pace, legs a little tired from the hills at the end

3/30, 7 miles, 1:01:19, hill circuit w/ 3 minute effort & 3x100 windsprints, X4

3/29, 16 miles, 1:52:09, 7:00 pace, tough progression run at night

3/28, 9 miles, 1:06:48, 7:25 pace, tired

3/27, 9 miles, 1:16:14, hill circuit w/ 3 minute effort & 3x100 windsprints, X4

Total miles: 93 in 8 sessions





Conditioning Phase, 7 weeks (2/6-3/26)



Week 7

3/26, 0

3/25, 12 miles, 1:29:44, 7:29 pace

3/24 pm., 4 miles, 30:48, 7:41 pace

3/24 am., 16 miles, 1:52:28, 7:02 pace, progression down to 6:30 pace for last 2

3/23, 10 miles, 1:07:50, with 4 miles at 5:42 pace

3/22, 12 miles, 1:27:22, 7:17 pace

3/21 pm., 6 miles easy with Running Shop gang

3/21 am., 16 miles, 1:50:28, 6:54 pace, tough, hilly run, then 6 miles at 6:02 pace

3/20 pm., 6 miles, 46:16, 7:40 pace, sore left adductor, that’s new.

3/20 am., 6 miles, 46:24, 7:44 pace, with Haiden in the jog-stroller

Total miles: 88 in 9 sessions



Week 6

3/19, 12.75 miles, 6:47 pace, Patrick’s Loop at a good clip, nice run, tough to start

3/18, 8 miles, 1:01:46, 7:44 pace, easy, sore right adductor

3/17, 22 miles, 2:37:07, 7:08 pace, dragged a bit, no gels

3/16 am., 10 miles, 1:05:05, 6:31 pace, 4 miles at 5:58, 2 miles easy, 2 miles at 5:42

3/15 pm., 4 miles, 30:40, 7:39 pace

3/15 am., 16 miles, 2:00:18, 7:31 pace, very hilly in Sabino Canyon

3/14 pm., 4 miles, 29:22, 7:22 pace, felt good

3/14 am., 6 miles, 35:29, 5:54 pace, marathon pace run, bad first 2, good last 4

3/13 pm., 4 miles, 30:58, 7:44 pace, mmmmm, run after eating nachos

3/13 am., 10 miles, 1:14:01, 7:24 pace, sore from race

Total miles: 97 in 10 sessions



Week 5

3/12, 19.25 miles, including1/2 marathon at 1:15:58, 5:48 pace, 8th place

3/11, 6 miles, 43:36, 7:16 pace, recovery before Sunday race

3/10, 8 miles, 58:41, 7:21 pace, recovery before Sunday race

3/9, 16 miles, 1:51:53, 6:59 pace

3/8 pm, 4 miles, 28:40, 7:10 pace

3/8 am, 8.25 miles, 57:16, 6:56 pace, good run with Lucas

3/7, 16 miles, around 7:16 pace (Garmin died), very hilly in Sabino Canyon. Tired

3/6, 8.5 miles, 1:00:02, 7:07 pace, with Lucas

Total miles: 86 in 8 sessions



Week 4

3/5, 28 miles, 3:22:41, 7:14 pace

3/4, 6 miles, 44:34, 7:26 pace, w/Haiden in the jog-stroller. Muffin run

3/3, 14.5 miles, no watch, hilly and tough, Sabino Canyon

3/2, 10 miles, 1:05:09, 6:31 pace, 2 miles at 5:45, rest, 1 mile at 5:43, tired

3/1, 16.5 miles, 1:58:52, 7:15 pace, with Lucas

2/28, 8 miles, 59:24, 7:26 pace, tired, evening run

2/27, 10.64 miles, 1:15:17, 7:05 pace, easy with Lucas

Total miles: 93.5 in 7 sessions



Week 3

2/26, 15 miles, 1:37:07, 6:31 pace, 3.5 miles at 5:50, 1.75 miles at 5:39

2/25, 12 miles, 1:29:50, 7:29 pace

2/24, 22 miles, 2:36:17, 7:06 pace, bonked a bit

2/23, 12 miles, 1:27:18, 7:16 pace, very hilly up Sabino Canyon Road

2/22, 12 miles, 1:21:00?, 6:45 pace? w/7 miles at 6:08 (with Scott & Lucas)

2/21, 15 miles, 1:44:31, 6:58 pace

2/20, 12 miles, 1:27:02, 7:15 pace

Total miles: 100 in 7 sessions



Week 2

2/19, 24 miles, 3:03:24, 7:38 pace, slow with Dave Hill group for some

2/18, 11 miles, 1:19:06, 7:11 pace

2/17, 18 miles, 2:05:10, 6:57 pace, good run

2/16, 12 miles, 1:17:51, 6:30 pace, great fast run

2/15, 12 miles, 1:24:13, 7:01 pace, good hilly run

2/14, 15 miles, 1:50:08, 7:21 pace, grim death-march

2/13, 8 miles, 58:38, 7:20 pace

Total miles: 100 in 7 sessions



Week 1

2/12, 10 miles, 1:13:10, 7:19 pace

2/11, 22 miles, 2:35:56, 7:06, emerged triumphant

2/10, 10 miles, 1:12:48, 7:16 pace

2/9, 16 miles, 1:57:47, 7:23 pace (fell apart, tough day w/no sleep)

2/8, 12 miles, 1:25:00, 7:12 pace

2/7, 18 miles, 2:10:57, 7:16 pace

2/6, 8 miles, 58:12, 7:17 pace

Total miles: 96 in 7 sessions



Post-marathon racing and recovery



2/5, 17.5 miles, 3:00:52, 10:16 pace, (Bear Canyon trail run)

2/4, 8 miles, 56:59, 7:08 pace

2/3, 10 miles, 1:11:37, 7:10 pace, hilly Sabino Canyon road

2/2, 8 miles, 55:39, 6:58 pace

2/1, 11 miles, 1:16:37, 6:56 pace

1/31, 8 miles, 58:24, 7:18 pace

1/30, 8 miles, 57:14, 7:10 pace

Total miles: 71.5 in 7 sessions



1/29, 11 miles, w/10K Sun Run, 34:11, 5:30 pace, 7th place, certified PR

1/28, 4 miles, 28:58, 7:13 pace, easy with Haiden in the jog-stroller

1/27, 6 miles, 41:44, 6:57 pace, easy fartlek run, feeling sluggish

1/26, 6 miles, 38:56, 6:29 pace, 2 mile time trial, 5:15, 5:22 (stopped to tie shoe)

1/25, 9 miles, 1:02:56, 6:59 pace

1/24, 6 miles, 41:12, 6:52 pace, w/10x100 sprints every 200

1/23, 8 miles, 54:51, 6:51 pace, tired from Phoneline run

Totat miles: 50 in 7 sessions



1/22, 11.5 miles, Phoneline trail run, rocky and slow

1/21, 6 miles, 38:47, 6:27 pace, nice fartlek session

1/20, 8 miles, 53:03, 6:38 pace, feeling good

1/19, 8 miles, 57:18, 7:09 pace

1/18, 8 miles, 59:32, 7:26 pace, feeling a little better

1/17, 5 miles, 39:28, 7:53 pace, very sore!

1/16, 4 miles, 33:53, 8:23 pace, ouch ouch!

Total miles: 50.5 in 7 sessions



Sharpen & Taper ( 2 weeks, 1/2-1/15)



1/15, 26.2 miles, AZ R’N’R marathon, 2:39:58, 6:06 pace, 27th place! PR!

1/14, 4 miles, 29:24, 7:21 pace

1/13, 5 miles, 35:48, 7:09 pace, hard to run slow

1/12, 6 miles, 42:30, 7:05 pace, hard to run slow

1/11, 6 miles, 40:20, 6:41 pace, 2 miles at 5:59 (marathon pace), rest with Haiden

1/10, 8 miles, 54:32, 6:49 pace

1/9, 6 miles, 41:39, 6:56 pace, w/6x100 fast, relaxed running (strides)

Total miles: 61 in 7 sessions



Week 1

1/8, 13 miles, 1:35:51, 7:23 pace, trails and hills, Sabino & Canyon Ranch

1/7, 6 miles, 46:53, 7:49 pace, easy, Sabino Canyon trails

1/6, 8 miles, 52:12, 6:31 pace, 5K in 18:25 at 5:56 (marathon pace)

1/5, 6 miles, 45:04, 7:29 pace, easy with Haiden in the jog-stroller

1/4, 11 miles, 1:16:26, 6:57 pace

1/3, 7 miles, 46:30, w/2 mile time trial in 10:29, 5:15 pace

1/2, 6 miles, 44:36, 7:25 pace

Total miles: 57 in 7 sessions

__________________________________________________________________



Coordination Training (4 weeks, 12/5-1/1)



Week 4

1/1, 18 miles, 2:06:09, 7:00 pace

12/31, 9 miles, 56:20, 6:15 pace, w/10K time trial in 35:23, 5:43 pace, first 2 at 5:57

12/30, 14 miles, 1:41:19, 7:15 pace

12/29, 8 miles, 56:04, 7:01 pace, w/10x100 sprint every 200

12/28, 16 miles, 1:54:12, 7:08 pace, ran easy

12/27, 8 miles, 56:48, 7:06 pace

12/26, 7 miles, 46:34, 6:39 pace, w/2 mile time trial in 10:35, 5:18 pace

Total miles: 80 in 7 sessions



Week 3

12/25, 6 miles, 45:34, 7:35 pace, easy with Haiden in the jog-stroller

12/24, 22 miles, 2:26:20, 6:39 pace, good run, all by feel

12/23, 10 miles, 1:13:35, 7:21 pace, a little tired from hills

12/22, 12 miles, 1:27:01, 7:13 pace, hilly Sabino Canyon run

12/21, 8 miles, 56:54, 7:00 pace, w/2 mile time trial in 11:07, 5:34 pace

12/20, 16 miles, 1:55:45, 7:14 pace, felt easy

12/19, 8 miles, 1:00:03, 7:30 pace, legs a bit heavy

Total miles: 82 in 7 sessions



Week 2

12/18, p.m., 3 miles easy with Haiden in the jog-stroller

12/18, 22 miles, 2:16:01, 6:11 pace, w/18 miles at 6:01 pace, 1:48:06

12/17, 6 miles, 44:34, 7:26 pace

12/16, 13 miles, 1:34:09, 7:14 pace, sore quads (from sprints?)

12/15, 10 miles, 1:09:34, 6:57 pace, 50 sprint/50 float for 2 miles, 11:03

12/14, 16 miles, 1:52:09, 7:01 pace, no more blisters!

12/13, 8 miles, 54:37, 6:50 pace, w/2 mile time trial in 11:03

12/12, 8 miles, 58:09, 7:16 pace, ran easy

Total miles: 86 in 8 sessions



Week 1

12/11, 16 miles, 1:38:47, 6:09 pace, w/15 miles at 6:02 pace

12/10, 6 miles, 44:53, 7:29 pace with Haiden in the jog-stroller

12/9, 10 miles, 1:07:19, 6:43 pace, blisters hurt, lungs good

12/8, 22 miles, 2:33:06, 6:57 pace, feeling better, blisters still bad

12/7, 6 miles, 42:12, 7:02 pace, failed 3200 time trial, too sore

12/6, 16 miles, 1:54:53, 7:11 pace, death march, sore blisters

12/5, 10 miles, 1:16:06, 7:37 pace, tired and sore, blisters

Total miles: 86 in 7 sessions

__________________________________________________________________



Track/Anaerobic Conditioning (4 weeks, 11/7-12/4)



Week 4

12/4, 17 miles, Tucson 1/2 marathon, 1:12:49, 5:34 pace, 4th overall P.R.

12/3, 6 miles, 43:43, 7:17 pace, homemade neuroma pad works well

12/2, 8 miles, 54:49, 6:59 pace, 6 x 100 strides, new neuroma hurts

12/1, 14 miles, 1:40:56, 7:12 pace, a little worried about pain in right forefoot

11/30, 10 miles, 1:13:01, w/5x800 w/400 recovery, 2:34, 2:32, 2:31, 2:32, 2:31

11/29, 22 miles, 2:35:15, 7:03 pace

11/28, 10 miles, 1:13:44, 7:22 pace, easy run in Sabino Canyon

Total miles: 87 in 7 sessions



Week 3

11/27, 16 miles, 1:45:13, 6:37 pace, w/11 miles at 6:02 (marathon) pace, felt good

11/26, 11 miles, 1:20:27, 7:20 pace

11/25, 16 miles, 1:52:57, 7:03 pace

11/24, 7 miles, 5K Turkey trot, 16:50, 5:14, 5:25, 5:43 splits, felt great after P.R.

11/23, 8 miles, 57:15, 7:10 pace, w/6x100 striders

11/22, 4 miles p.m., 30:33, 7:35 pace with Haiden in the jog-stroller

11/22, 4 miles a.m., 30:30, 7:35 pace with Haiden in the jog-stroller

11/21, 22 miles, 2:29:32, 6:48 pace, forced it a little at the end

Total miles: 88 in 8 sessions



Week 2

11/20, 7 miles p.m., 45:59, 6:37 pace, 5,000m TT in 17:07, tired on different course

11/20, 4 miles a.m., 30:30, 7:30 pace, easy with Haiden in the jog-stroller

11/19, 11 miles, 1:20:01, 7:16 pace, a little tired

11/18, 10 miles, 1:10:37, 7:04 pace, 4x1000 w/600 recovery, 3:18, 3:12, 3:13, 3:15

11/17, 16 miles, 1:48:56, 6:48 pace

11/16, 10 miles, 1:02:50, 6:17 pace, w/8 miles at marathon pace (6:03)

11/15, 22 miles, 2:36:27, 7:07 pace

11/14, 10 miles, 1:12:56, 7:15 pace

Total miles: 90 in 8 sessions



Week 1

11/13, 10 miles, 10,000m TT in 35:13, 5:39, 5:48, 5:38, 5:48, 5:36, 5:39. Very tough

11/12, 16 miles, 1:57:11, 7:20 pace, easy with Scott

11/11, 10 miles, 6x800 w/2min+ recovery, 2:36, 2:36, 2:33, 2:32, 2:33, 2:33

11/10, 16 miles, 7:02 pace for 12, then ran last 4 easy w/Haiden in the jog-stroller

11/9, 6 miles p.m., 39:02, 6:33 pace, 5,000m TT in 16:50, 5:21 out, 5:31 pace back

11/9, 4 miles a.m., 30:24, 7:46 pace, easy with Haiden in the jog-stroller

11/8, 8 miles, 57:37, 7:12 pace, w/6x200 easy strides on dirt

11/7, 22 miles, 2:28:52, 6:46 pace, felt ok

Total miles: 92 in 8 sessions

__________________________________________________________________



Hill Phase (4 weeks, 10/10-11/6)



Week 4

11/6, 11 miles, 1:31:43, 8:20 pace, 4 hill ciruits, 3min up, striders, long cool-down

11/5, 17 miles, 2:08:04, 7:29 pace, easy run with Scott

11/4, 10 miles, 1:24:19, 8:25 pace, 4 hill circuits, 3min up, easy striders

11/3, 18 miles, 2:08:14, 7:08 pace, hilly route, some in Sabino Canyon

11/2, 10 miles, 1:24:46, 8:29 pace, 4 hill circuits, 3min up, striders

11/1, 22 miles, 2:28:36, 6:45 pace, tough uphill section but good run

10/31, 8 miles, 57:26, 7:11 pace, quite controlled and easy, abductor sore

Total miles: 96 in 7 sessions



Week 3

10/30, 10 miles, 1:25:01, 8:30 pace, 4 hill circuits, 3min up, easy strides

10/29, 4 miles p.m., very easy and slow with Haiden in the jog-stroller

10/29, 12 miles a.m., including 10 mile race, 56:09, 5:37 pace, 16th place, P.R.

10/28, 8 miles, 1:01:43, 7:43, easy with Haiden in the jog-stroller

10/27, 10 miles, 1:24:27, 8:26 pace, 4 hill circuits, 3min up, striders

10/26, 18 miles, 2:06:42, 7:02 pace, faster than I thought today

10/25, 10 miles, 1:25:27, 8:33 pace, 4 hill circuits, 3min up, strides

10/24, 22 miles, 2:31:58, 6:54 pace, left iliopsoaz a little sore

Total miles: 94 in 8 sessions



Week 2

10/23, 12 miles, 1:41:09, 8:25 pace, 4 hill circuits, 3min up, strides

10/22, 16 miles, 1:53:42, 7:08 pace

10/21, 10 miles, 1:24:49, 8:29 pace, 4 hill circuits, 3min up, strides

10/20, 18 miles, 2:04:44, 6:56 pace, good run

10/19, 10 miles, 1:23:52, 8:23 pace, 4 hill circuits, 3min up, strides

10/18, 22 miles, 2:30:12, 6:51 pace, a little tired today but good pace

10/17, 8 miles, 1:02:32, 7:48 pace, easy with Haiden in the jog-stroller

Total miles: 96 in 7 sessions



Week 1

10/16, 12 miles, 1:39:12, 8:17 pace, 3 hill circuits, in Sabino Canyon

10/15, 16 miles, 1:56:29, 7:16 pace, good run

10/14, 10 miles, 1:29:15, 8:55 pace, 4 hill circuits, 5 minutes up, strides

10/13, 18 miles, 2:10:55, 7:16 pace, dead legs from yesterday

10/12, 10 miles, 1:27:48, 8:47 pace, 3 hill circuits (.4 mile hill), strides

10/11, 8 miles, 1:00:45, 7:35 pace, easy day between long run and first hill day

10/10, 24 miles, 2:40:43, 6:42 pace, best long run ever, period

Total miles: 98 in 7 sessions

__________________________________________________________________



Conditioning Phase (12 weeks)



Week 12

10/9, 8 miles, 1:01:16, 7:39 pace, easy, out looking for hills

10/8, 16 miles, 1:54:16, 7:13 pace, 4 miles tempo at 6:09, 5:59, 5:58, 5:48

10/7, 12 miles, 1:29:10, 7:26 pace, looking for hills

10/6, 18 miles, 2:11:55, 7:19 pace, felt pretty bad last 4 miles

10/5, 4 miles p.m., 44:58, 7:22 pace with Running Shop group

10/5, 10 miles a.m., 1:17:17, 7:43 pace, 6 with Haiden in the jog-stroller

10/4, 22 miles, 2:28:50, 6:46 pace, best long run yet, 2 gels. Felt quick today

10/3, 10 miles, 1:17:55, 7:47 pace, easy run, did six of it with Haiden & jog-stroller

Total miles: 104 in 8 sessions



Week 11

10/2, 16 miles, 1:54:46, 7:10 pace, nice chatty run with Scott, 1 gel

10/1, 10 miles, 1:11:33, 7:09 pace, felt good but hungry

9/30, 12 miles, 1:33:37, 7:48 pace, very easy , very hilly run in Sabino Canyon

9/29, 18 miles, 2:08:41, 7:09 pace, 4 miles at 6:10 or so

9/28, 12 miles, 1:36:40, 8:03 pace, very easy, looked for hill bounding locales

9/27, 22 miles, 2:39:44, 7:16 pace, tired for last 4 miles, need 2 gels not 1

9/26, 10 miles, 1:11:39, 7:09 pace, felt great (strange for day after race)

Total miles: 100 in 7 sessions



Week 10

9/25, 9 miles, including 8K race at 27:23, 13th overall, 4th age group

9/24, 8 miles, 58:08, 7:26 pace, felt nice and easy

9/23, 8 miles, 58:40, 7:20 pace, felt ok, should feel better

9/22, 4 miles p.m., 31:57, 7:59 pace (easy with jog-stroller)

9/22, 6 miles a.m., 47:43, 7:57 pace

9/21, 8 miles p.m., 54:00, 6:45 pace, too fast with Running Shop group

9/21, 18 miles a.m., 2:09:46, 7:12 pace, felt great

9/20, 12 miles, 1:34:33, 7:52 pace, half w/jog-stroller

9/19, 22 miles, 2:41:16, 7:21 pace, started tired but got stronger (2 gels)

Total miles: 95 in 8 sessions



Week 9

9/18, 10 miles, including 10K race at 32:58 (short course), first ever win!! P.R.

9/17, 8 miles, 58:48, 7:29 pace, felt good

9/16, 10 miles, 1:09:47, 6:58 pace, felt amazing, ran 8 at 6:50 pace

9/15, 4 miles p.m., 31:57, 7:56 pace with Haiden & jog-stroller

9/15, 6 miles a.m., 48:07, 8:01 pace with Haiden & jog-stroller

9/14, 6 miles p.m., 43:00, 7:18 pace, with Running Shop group

9/14, 18 miles a.m., 2:08:54, 7:10 pace, with Scott for some, nice run

9/13, 12 miles, 1:30:47, 7:30 pace

9/12, 22 miles, 2:39:49, 7:15 pace, felt dead for last 6.  Sore abs

Total miles: 96 in 9 sessions



Week 8

9/11, 5 miles p.m., 37:57, 7:35 pace

9/11, 10 miles a.m., 1:14:24, 7:24 pace

9/10, 16 miles, 1:52:08, 7:00 pace, with Saturday group, worked down to sub-6

9/09, 11 miles, 1:22:39, 7:39 pace, conservative pace

9/08, 22 miles, 2:50:12, 7:44 pace, felt like grim death

9/07, 12 miles, 1:31:19, 7:36 pace, really bad D.O.M.S. after hilly race

9/06, 16 miles, 1:58:22, 7:24 pace, felt OK for day after race

9/05, 8 miles, Saguaro 8 mile race in 49:17, 6:09 pace, 4th overall, 2nd age group

Total miles: 100 in 8 sessions



Week 7

9/04, 6 miles, 45:14, 7:30 pace, easy day before race

9/03, 10 miles, 1:12:41, 7:13 pace, with group, felt easy

9/02, 10 miles, 1:07:47, 6:47 pace, ran 6:39 pace for 8 miles, feeling quick

9/01, 10 miles, 1:15:52, 7:35 pace, ran six of it w/Haiden in the jog-stroller

8/31, 20 miles, 2:23:13, 7:10 pace, good pace, tired but not exhausted

8/30, 8 miles, 57:54, 7:14 pace, tired, slept in

8/29, 4 miles p.m., 30:13, 7:31 pace, easy

8/29, 10 miles a.m., 1:05:52, ran 6:30 pace for 8 mile effort on hilly Saguaro loop

Total miles: 78 in 8 sessions



Week 6

8/28, 10 miles, 1:15:04, 7:29 pace, ran six with Haiden in the jog-stroller

8/27, 4 miles p.m., 31:11, 7:45 pace, ran too late, very dark and spooky

8/27, 16 miles a.m., 1:54:49, 7:10 pace, great run at a quick pace

8/26, 10 miles, 1:16:04, 7:36 pace

8/25, 20 miles, 2:24:02, 7:12 pace, great run at a quick pace

8/24, 4 miles p.m., 30:19, 7:34 pace, ran with Haiden in the jog-stroller

8/24, 10 miles a.m., 1:17:18, 7:42 pace

8/23, 12 miles, 1:22:48, 6:54 pace, epic run in worst rain in 13 years

8/22, 8 miles, 1:00:31, 7:34 pace

Total miles: 94 in 9 sessions



Week 5

8/21, 16 miles, 1:58:53, 7:26 pace, died last 4 miles

8/20, 4 miles p.m., 31:43, 7:57 pace, ran with Haiden

8/20, 10 miles a.m., 1:11:29, 7:06 pace, good run

8/19, 22 miles, 2:44:10, 7:27 pace, a tough one, trouble last 4 miles

8/18, 10 miles, 1:16:22, 7:37 pace, hilly run in Sabino Canyon

8/17, 12 miles, 1:32:41, 7:43 pace, Hilly, tough loop. Hard after yesterday’s double

8/16, 9 miles p.m., 1:24:00, 9:12 pace, Seven Falls hilly trail run

8/16, 10 miles a.m., 10 miles, 1:13:11, 7:18 pace

8/15, 8 miles, 1:00:04, 7:30 pace, easy

Total miles: 101 in 9 sessions



Week 4

8/14, 16 miles, 2:04:33, 7:45 pace, 6 miles with Haiden in the jog-stroller

8/13, 4 miles p.m., 30:37, 7:38 pace

8/13, 10 miles a.m., 1:13:13, 7:16 pace, good run with Get Moving group

8/12, 20 miles, 2:32:15, 7:37 pace, tough, tough run

8/11, 10 miles, 1:13:24, 7:20 pace

8/10, 12 miles, 1:27:21, 7:16 pace, good pace on new route

8/09, 4 miles p.m., 31:48, 7:56 pace with Haiden in the jog-stroller

8/09, 10 miles a.m., 1:14:44, 7:28 pace

8/08, 6 miles p.m., 44:46, 7:19 pace

8/08, 8 miles a.m., 58:46, 7:21 pace, started slow but improved

Total miles: 100 in 10 sessions, first 100 mile week ever!



Week 3

8/07, 18 miles, 2:11:24, 7:19 pace, good run

8/06, 10 miles, 1:15:00, 7:30 pace, felt a bit rough today

8/05, 10 miles, 1:10:40, 7:03 pace, up Sabino Canyon road

8/04, 0

8/03, 8 miles, 53:55, 6:41 pace, nice and quick run

8/02, 8 miles, 53:23, 6:39 pace, good quick run

8/01, 7 miles, 53:15, 7:16 pace, very hilly

Total miles: 61 in 6 sessions



Week 2

7/31, 10 miles, 1:11:19, 7:07 pace

7/30, 7.5 miles, 59:45, 7:48 pace, very hilly

7/29, 9.5 miles, 1:03:19, 6:38 pace, good quick run

7/28, 8 miles p.m., 57:10, 7:07 pace

7/28, 5 miles a.m., 37:32, 7:48 pace

7/27, 9.5 miles, 1:07:45, 7:07 pace

7/26, 12 miles, 1:42:04, 8:30 pace, Phoneline trail, felt pretty good

7/25, 9.5 miles, 1:10:57, 7:27 pace, held back, felt good

Total miles: 71 in 8 sessions



Week 1

7/24, 17 miles, 2:09:35, 7:37 pace, nipple chafe, never good

7/23, 8 miles, 58:21, 7:18 pace

7/22, 14 miles, 1:53:23, 7:45 pace, slow and hot

7/21, 4 miles p.m., 31:19, 7:47 pace, with Haiden in the jog-stroller

7/21, 8 miles a.m., 58:37, 7:18 pace, too hot!!

7/20, 12 miles, 1:42:56, 8:34 pace, Phoneline birthday run, happy 34

7/19, 8 miles, 1:02:23, 7:46 pace, with Haiden in the jog-stroller, easy

7/18, 4 miles p.m., 31:39, 7:52 pace

7/18, 8 miles a.m., 1:00:36, 7:34 pace, nice and easy

Total miles: 83 in 9 sessions



Life Before Lydiard



7/11-7/17: 8, 9, 12, 8, 14, 8, 16 for 75 miles

7/4-7/10: 8, 8, 11, 6, 11, 8, 14 for 66 miles

6/27-7/3: 0, 9.5, 5, 8.5, 6, 6, 10 for 45 miles

6/20-6/26: 0, 0, 6, 6, 6, 9, 12 for 39 miles (week after Finn was born)

6/13-6/19, 0, 0, 0, 8, 5, 6, 10 for 29 miles

6/6-6/12, 0, 0, 5, 0, 6, 0, 10 for 21 miles (week after marathon)



5/30-6/5, 0, 6 (w/2 at marathon pace), 8, 6, 4.5, 3.5, 26.2 at 2:50:12 for 54 miles

Tough marathon, fell apart at 17, dragged in from 20 miles on.



5/23-5/29: 17, 6, 0, 7 (3x1600@5:23, 5:25, 5:26), 6, 8, 13 for 49 miles

5/16-5/22: 6, 22, 6, 14, 6, 4, 5 (16:58 for 5K, P.R.) for 63 miles

5/9-5/15: 6, 20, 6.5, 7.5, 8, 0, 15 for 63 miles

5/2-5/8: 18, 6, 7 (5x200@about 2:00), 14, 6, 6, 4, 7 (36:09 for 10K) for 62 miles

4/25-5/1: 20 (7:04 pace), 5, 9 (5x800 around 2:40), 7, 15, 11, 6 for 73 miles

4/18-4/24: 8, 7 (5x600@2:00), 7, 15, 7, 11, 0 for 55 miles

4/11-4/17: 6.5, 6.5, 6, 9, 0, 11, 17 for 56 miles (moved into new house)

4/4-4/10: 6, 9, 7, 6, 16, 0, 0 for 44 miles

3/28-4/3: 6, 6, 15, 6, 0, 8, 16 (failed marathon pace run, 9 not 12 at 6:08) 57 miles

3/21-3/27: 6, 6, 15, 6, 12 (6@5:50 tempo), 5, 22 (@6:55 pace) for 72 miles

3/14-3/20: 0, 12, 10, 8, 20 (7:09 pace), 6, 0 for 56 miles

3/7-3/13: 6, 10.5, 6, 12.5, 6, 5, 14 (1/2 marathon, 1:16:57) for 55 miles

2/28-3/6: 6, 8, 9.5, 12, 10.5, 19 (7:11 pace) for 65.5 miles

2/21-2/27: 6, 12, 8, 12, 6, 5, 16 (17:11 for 5K) for 65 miles

2/14-2/20: 6, 10, 12, 6, 8, 19 (6:53 pace), 6 for 67 miles

2/7-2/13: 6, 8, 11, 6, 18, 9 for 58 miles

1/31-2/6: 5, 8, 10, 6, 12, 0, 17 (6:50 pace) for 58 miles

1/24-1/30: 7, 10, 6, 0, 6, 5, 14 (36:15 for 10K) for 48 miles

1/17-1/23: 0, 8, 7, 12, 6, 6, 0 for 39 miles

1/10-1/16: 6, 10, 6, 8, 6, 0, 12 for 48 miles

1/3-1/9: 6, 0, 0, 6, 6, 0, 10 for 28 miles