9/20/11 - Still sore from Sunday's run and wasn't too motivated. Did my usual 6 mile loop in 45 minutes.
9/21/11 - Cove run - 4 Gorge, up the 1000ft climb to the Drop, tuck a way, comet and out on the road for a 7.6 mile loop.
9/23/11 - Track workout V - Did a 3 mile trail warm-up and then a few 100s of butt kicks and knee lifts. 1 mile with a 400m RI (5:53), 2 x 1 mile with a 800m RI (6:00 and 5:54), 2 x 800m with 400m RI (2:54 & 2:53). Felt pretty good. It was raining hard the whole workout.
9/25/11 - 20 miles of trail and road running. Since last weeks long run didn't go too smoothly due to the boring effect road has on me I decided to hit the trails for this weeks run. Started at the Star Trail parking lot and ran the Mill Mountain Mayhem 10k course, headed out to Chestnut Ridge on the Woodthrush Trail, did Chestnut Ridge Loop CCW, back on Woodthrush and then finished with 4 miles on the Greenway. When I got back to the parking lot I changed my shoes and did the 4 miles on the greenway in 6:45ish miles. Felt good and was happy to have something left for the greenway. This run was much more to my liking. The whole 20 miles was run at a 9:00 min/mile pace.
43.3 miles of running.
Sunday, October 2, 2011
Training the Week of 9/12/11
9/13/11 - Ran my typical 6 mile loop in 41:18 and then did a 1.5 mile cooldown.
9/14.11 - Cove run. Hotel and Buck (24 minutes), then down Hi Dee Ho for 6.2 miles.
9/16/11 - Track workout IV - Did my usual 3 mile trail warm-up then did a few 100s of butt kicks and knee lifts. 6 x 400m with 1:30 RI (1:17, 1:19, 1:20, 1:21, 1:30, 1:20) then rest for 2:30 and do 6 x 400m (1:19, 1:16, 1:24, 1:24, 1:24, 1:22) with 1:30 RI. Things were going smoothly until the PH PE class came out to the track on my last 4 laps. I had to run in between a lot of walkers which added some time and distance to each lap. First track workout that felt OK. 9.2 miles.
9/17/11 - Biked 8 miles at Explore Park doing trail maintenance.
9/18/11 - 17.75 road run. Did my Lewis Gale loop then and out and back on the greenway in 7:20 pace and 143 HR average.
40.75 miles running and 8 mtn biking.
9/14.11 - Cove run. Hotel and Buck (24 minutes), then down Hi Dee Ho for 6.2 miles.
9/16/11 - Track workout IV - Did my usual 3 mile trail warm-up then did a few 100s of butt kicks and knee lifts. 6 x 400m with 1:30 RI (1:17, 1:19, 1:20, 1:21, 1:30, 1:20) then rest for 2:30 and do 6 x 400m (1:19, 1:16, 1:24, 1:24, 1:24, 1:22) with 1:30 RI. Things were going smoothly until the PH PE class came out to the track on my last 4 laps. I had to run in between a lot of walkers which added some time and distance to each lap. First track workout that felt OK. 9.2 miles.
9/17/11 - Biked 8 miles at Explore Park doing trail maintenance.
9/18/11 - 17.75 road run. Did my Lewis Gale loop then and out and back on the greenway in 7:20 pace and 143 HR average.
40.75 miles running and 8 mtn biking.
Training the Week of 9/5/11
9/5/11 - Since I didn't run the past few days and this was Labor Day I decided to run on my typical day off, Monday. Ran 10 mile road loop in a 7:14ave.
9/7/11 - Cove run - Hi Dee Ho to Buck, to the road and back. 6 miles.
9/9/11 - Track workout III - 6 x 800m with a 1:30 RI. Ran 3 miles of trail to warm-up and then a few 100s of butt kicks and knee highs to get ready (2:48, 2:52, 2:53, 2:54, 2:56, 2:59). Was supposed to be in the 2:52-2:54 range for these and started to trail off at the end. I'm not a huge fan of track work.
9/11/11 - Ran 10 miles road loop in 7:14 ave and HR ave of 139.
Came back to the house, refilled my water bottle and went out for 5 more at 7:34 ave and 139 HR ave.
38.5 miles of running.
9/7/11 - Cove run - Hi Dee Ho to Buck, to the road and back. 6 miles.
9/9/11 - Track workout III - 6 x 800m with a 1:30 RI. Ran 3 miles of trail to warm-up and then a few 100s of butt kicks and knee highs to get ready (2:48, 2:52, 2:53, 2:54, 2:56, 2:59). Was supposed to be in the 2:52-2:54 range for these and started to trail off at the end. I'm not a huge fan of track work.
9/11/11 - Ran 10 miles road loop in 7:14 ave and HR ave of 139.
Came back to the house, refilled my water bottle and went out for 5 more at 7:34 ave and 139 HR ave.
38.5 miles of running.
Training the Week of 8/29/11
8/30/11 - Ran my typical 6 mile loop at 41:17 then a 1.5 mile cooldown.
8/31/11 - 7.75 miles at the cove. 4 Gorge, up the 1000ft, and down Hi Dee Ho. Legs started heavy but gradually got better.
9/2/11 - Track Workout II - Did a 3 mile trail warm-up and then a few 100s of butt kicks and knee lifts before starting the workout. 2 x 1200m with 2min RI (4:21 and 4:25) and then 2 x 800m with 2 min RI (2:52 and 2:54). 7.2 miles total.
9/3/11 - 14.25 miles of mtn biking at Dupont State Forest in Hendersonville NC.
9/4/11 - 10 miles of mtn biking at Bent Creek in Asheville NC.
22.45 of running and 24.25 of mtn biking.
8/31/11 - 7.75 miles at the cove. 4 Gorge, up the 1000ft, and down Hi Dee Ho. Legs started heavy but gradually got better.
9/2/11 - Track Workout II - Did a 3 mile trail warm-up and then a few 100s of butt kicks and knee lifts before starting the workout. 2 x 1200m with 2min RI (4:21 and 4:25) and then 2 x 800m with 2 min RI (2:52 and 2:54). 7.2 miles total.
9/3/11 - 14.25 miles of mtn biking at Dupont State Forest in Hendersonville NC.
9/4/11 - 10 miles of mtn biking at Bent Creek in Asheville NC.
22.45 of running and 24.25 of mtn biking.
Training the Week of 8/22/11
8/23/11 - Ran my typical 6 mile loop in 42:21 and then a 1.5 mile cool down. Legs felt heavy and I went at about 85%.
Rode 20 miles on the road later that evening.
8/24/11 - Ran 10 miles at the Cove. Road, comet, enchanted forest, schoolhouse to the Happy Valley Fire road and then back. Ran pretty hard with an average HR of 139.
8/26/11 - First track workout. I'm going to follow the Run Less Run Faster workout plan with only 1 modification and that will be to have 4 runs a week instead of 3. What I like about this training plan is, not only the few running days, but the charting of the pace you run during each run and your predicted race time. It makes you be realistic in your ability.
I usually run Tuesday morning hard, Wednesday night trail run moderate, Friday will be my track workout and Sunday will be my long run. Today called for 3 x 1 mile repeats with a 1 minute Rest Interval (RI). I ran a warm-up 3 miles and then a couple of 100s of butt kicks and knee lifts. Then did 2 of the 3 intervals at 6 minute pace. The 1 minute RI killed me. 6.25 miles total.
8/28/11 - Ran 17 miles on the Greenway. From my house to the end of the greenway and to the new section that will link Tinker Creek to the river was 8.5 miles. So it was an out and back. 7:45m/mile average.
40.75 miles of running and 20 cycling.
Rode 20 miles on the road later that evening.
8/24/11 - Ran 10 miles at the Cove. Road, comet, enchanted forest, schoolhouse to the Happy Valley Fire road and then back. Ran pretty hard with an average HR of 139.
8/26/11 - First track workout. I'm going to follow the Run Less Run Faster workout plan with only 1 modification and that will be to have 4 runs a week instead of 3. What I like about this training plan is, not only the few running days, but the charting of the pace you run during each run and your predicted race time. It makes you be realistic in your ability.
I usually run Tuesday morning hard, Wednesday night trail run moderate, Friday will be my track workout and Sunday will be my long run. Today called for 3 x 1 mile repeats with a 1 minute Rest Interval (RI). I ran a warm-up 3 miles and then a couple of 100s of butt kicks and knee lifts. Then did 2 of the 3 intervals at 6 minute pace. The 1 minute RI killed me. 6.25 miles total.
8/28/11 - Ran 17 miles on the Greenway. From my house to the end of the greenway and to the new section that will link Tinker Creek to the river was 8.5 miles. So it was an out and back. 7:45m/mile average.
40.75 miles of running and 20 cycling.
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