Sunday 11/27

recovering and resting legs. Starting fresh next week.
Need to remain focused and positive. It's time to dig deep and stay diciplined for the upcoming marathon

Saturday 11/27

Group long run:

First 20 miler of this training season. Houston marathon in 50 days.
Ran 20 miles, 16 with good effort, last 4 miles were miserable. It was a humid run for the start, cool front came in hours later, and my bod just couldn"t push anymore. Dug deep to just log the miles in. Not happy with it but proud to have the mental strength to deal with the challenge on a bad day.

Friday 11/26

Rest

Thursday 11/24

Thanksgiving day

Ran 3 miles easy
ate reasonably

Wednesday 11/23

Ran 1 mile warm up
Ran 6 miles at tempo effort ( 8:50-9:05)
Ran 1 mile warm down

core exc, planks, push ups, stretching

Tuesday 11/22

Ran 6 miles-easy recovery for 3, easy-medium effort for 3.
cautious run.
stretching

Monday 11/21

Ran ~ 3 miles, felt like crap. Right foot pain, possibly inflames and tired. Tanked it. resting,
starting fresh tomorrw

Saturday 11/19

Group long run:

down week, ran 10 miles in 97 minutes.
massage

Wednesday 11/16

Ran ~1 mile warm up
Ran 6 miles progressive , medium hard effort, from (9:05 to sub 8:00, averaging 8:45)
core exc, planks, push ups, stretching

Monday 11/14/11

Monday

Ran 20 min slow warm up
Ran 25 min of hill intervals

Tuesday 11/15

Tuesday

Ran ~ 6 miles, easy medium effort
stretching

Saturday 11/11

Group Long Run:

Ran 17.5 miles in 2 hours:51 minutes (9:45-9:50)
Stretching throught day

Wednesday 11/9

Ran 2 mile warm up
Ran 8x800 at avg of 4:10 with 1 min rest between

Tuesday 11/8

Tuesday

It's my birthday. I'm giving myself a day off. The legs are a bit trashed anyway.

Monday 11/7

Ran slow warm up for 10 minutes

Ran 30 minutes of hill intervals

core exc, planks, push ups, stretching

Sunday 11/6

Day off. Resting from 18 miler yesterday and from the birthday bash

Saturday 11/5

Group Long Run:

Ran 17.5 miles in 2 hours :52 minutes ( 9:45-9:50 avg pace.)
another nice cold run, felt consistent and strong.
Didn't push it on negative split because there is another 18 mile run next week.

Stretching throughout the weekend

Friday 11/4

Rest day. long run tomorrow

Thursday 11/3

Ran 3 mileas easy, no strain, no watch, just moving legs.
sore and tired today.

wednesday 11/2

am:

core exc, push ups, bicep curls

ran 3 miles

pm:

ran 25 min warm up

ran 2 miles @8:30 pace

rest 5 min

ran 1 mile@8:10 pace

rest 3 min

ran 800m

cor exc, planks , push ups, stretching

Tuesday 11/1

ran 6 miles - easy recovery pace