Sept 12-18
Monday
am-5+
Tuesday
am-6
pm-Progression run 8 miles 43:30 (5:52,45,36,30,24,15,07,01) w/up 3 c/down 3 total 14
Wednesday
am-6+
pm-9 miles with colleen at Amherst
Thursday
am-15 miles First 5 w/Zach
Friday
am-6 miles
pm-4 miles
Saturday
am- 5 miles tempo 4x200 at amherst track
5:17,18,17,19,09) 200's avg 34 w/up 4 c/down 3 total- 13
Sunday
off sick
Total-80 miles
Sept 19-25
Monday
am- 6 miles (still sick)
Tuesday
pm-Workout some 2k's and 1k's w/up-3 c/down 3 total 12
Wednesday
am-10
pm-3 w/zach
Thursday
am-Workout 10 mile progression run then 2mile fartlek (5:55,50,45,35,35,30,30,25,25,10) 2mile (10:43)
w/up-2 c/down-2 total 16
Friday
am-5 miles
pm-11 miles + strides
Saturday
am-10 miles first 5 w/Colleen
Sunday
pm-16 miles 5 x hill sprints
Total-90 miles
Sept 26- Oct 2
Monday
am-off
pm-12 first 5 w/ Zach
Tuesday
pm-Workout at mines falls tempo 8k w/up-4 c/down-3 Total 12
Wednesday
am-5 miles
pm- 8 miles w/Colleen and 20 mins w/Zach
Thursday
am-14 miles 1:27 easy progression run
pm-3 miles
Friday
pm-wo ,2k, 3x1k, 2k, 1k with 200 jog rest 5:50 mile before to help Colleen (6:05,3:05, 3:03, 3:04, 6:00, 2:52) w/up-3 c/down 3 Total 13
Saturday
am-91 mins at Rail Trail first 40 with Colleen
Sunday
off Achilles really tight
Total-80 miles
Oct3-9
Monday
pm-10 miles
Tuesday
pm-wo 2xmile 4x800 with 90 sec rest (4:46,4:44,2:18,2:20,2:19,2:18)
w/up-4 w/down-3 Total 12
Wednesday
am-9 miles
pm- 6 miles
Thursday
am-12 miles with last 2 fartlek in 10:21 (5:18, 5:03)
Friday
am-8 miles
pm- 5 miles
Saturday
am-5 miles
pm- 9 miles
Sunday
am-BAA Half-(Used as a long Tempo) Wanted to avg 5:25-5:30 1:20.06 w/up 2 c/down-2
Total-93 miles
The BAA Half didn't go as planned. I was running right under 5:30 pace at 8 miles. Then I decided it would be a good idea to take a gu w/water since it was starting to get hot out. Ive never run this long and had no idea what to expect. Well within half a mile I got the worst side stitch ive ever had and had to jog the last 4 miles while stopping 5 or 6 times becuase it hurt so bad. Im not sure if this was because of the gu but i have a feeling it might be. Either way im still happy with this run b/c my goal was to just get in a solid tempo effort and a long run. I did both and felt pretty good running under 5:30 pace for 8 miles which is the longest tempo run ive done in almost a year. So its nothing great but where im at right now this fall and my goals for the spring im happy with it.
I would also like to say thanks to the BAA for putting on such a great event. This was my first experience with anything over 10k and I really enjoyed it. I dont think I will be running another half for a while but I still had a great time
Thanks for reading,
Tim
