Saw this online recently…
Training Journal – 9/6/12:
- Current plan: Honolulu Marathon Training Plan
- Today’s session: 5 mile easy run @ 9:09
- Comments: I did 5.26 @ an 8:37 pace.
Archives For November 30, 1999
August was another solid month of training – mixing road and trail running and cycling on Mondays [a spread of 44% road, 14% trail, and 42% bike.] ; Bike percentage was up this month as I took a few extra days off from running after July’s San Francisco Marathon – First Half.
August was also the start of my training program for the Honolulu Marathon in December (info below) and my first trail run (info below.)
As far as new equipment, the big one was buying a road bike – even though I technically only got in one ride it in August. ; I’m loving it, but am still a committed runner first…though cycling is a nice break. ; I can eventually see myself increasing the cycling miles and maybe adding swimming to the mix – though I won’t say when yet, too many other goals on the horizon! ; I did pick up a North Face Better Than Naked tech shirt that was on sale at the Boulder Running Company when I was in Boulder. ; I wore it on the Crystal Springs Trail Run and really liked it. ; I have so many tech shirts though, not sure I’ll pick up any others…
I did have to travel to Boulder, CO; but kept on schedule, doing a group of three, early morning runs along the Boulder Creek Path. ; It was really nice and I was determined to NOT get off my Marathon Training plan on the first week!
Anyway, here are the stats for the month that was August 2012:
Went back to Sports Basement today after my INTEL gathering visit earlier in the week…
My new Felt Z85!
Training Journal – 8/25/12:
- Current plan: Honolulu Marathon Training Plan
- Today’s session: Rest
- Comments: Rest. OK, I did ride about 6 miles testing two different bikes…
Continue reading HERE.
Training Journal – 8/24/12:
- Current plan: Honolulu Marathon Training Plan
- Today’s session: 5 mile race pace run @ 8:37
- Comments: I did 6.7 @ an 8:26 pace. Oh, and I ate 3400 calories today – including a Picky Bar!.
A Hi:
Sweet Cream pancakes at Black Bear!
A Low:
Worked on my aging bike: after fixing a flat tire, I decided to adjust my seat height…
[a trip to OSH and I’m back in business.]
Training Journal – 8/12/12:
- Current plan: Honolulu Marathon Training Plan
- Today’s session: Rest
- Comments: Nada…Crystal Springs race report tomorrow.
July was a solid month of training – mixing road and trail running as well as returning to cycling on Mondays [a spread of 66% road, 17% trail, and 17% bike.]
One new piece of equipment this month. I bought an Amphipod Full-Tilt – Velocity water belt. I plan to use this supplement the Amphipod handheld for trail and longer runs. It took a few runs to get used to it (I’ve worn it on all my long runs and each trail run), but I like it. I didn’t wear it on the San Francisco First Half Marathon, since they had a fair amount of aid stations that would supplement my handheld, but will probably wear it for trail races in the future or races that don’t have an abundance of aid stations.
Anyway, here are the stats for the month that was July 2012:
Running
Mileage:
- Total: 157.72 [+20.75 from June]
- Shortest run: 3.07 [-.06 from June]
- Longest run: 15.21 [+1.82 from June]
- YTD: 970.56
Pace:
- Overall Avg: 9:09 [+:22 from June]
- Slowest Avg: 13:07 [+3:28 from June]
- Fastest Avg: 8:07 [+:09 from June]
- YTD Avg: 9:04
Total Running Time:
- 24.58 hours or 1465 minutes [+4:25:00 from June]
- YTD: 147.32 hours or 8829.47 minutes
Cycling
Mileage:
- 58.24 miles [didn’t ride in June]
- YTD: 81.78
Pace:
- Avg. of 12.9 mph [didn’t ride in June]
- YTD Avg: 13.1 mph
Total Cycling Time:
- 4.5 hours or 272 minutes
- YTD: 6.34 hours or 380 minutes
Training Program(s):
- Still using the plan I made using a combination of the Runner’s World Smart Coach app with pace adjustments using the McMillan Running Calculator: Weekly mileage: 25-35 miles a week – Tuesday, Wednesday, Thursday, Friday, and Sunday. Weekday sessions ranged in distance from 5 to 8 miles, with the weekend session being the “long run” day at 10 to 14 miles. The plan integrates Easy Runs, Tempo Runs, Speed Runs, and hill workouts.
- On the plan, Monday is a cycling session to add some cross training.
Caloric Stats:
- Consumed: 106,430 [+4582 from June]
- Burned: 24,664 [+7,885 from June]
- YTD: C: 649,518 / B: 117,541
Races Completed:
- 7/29: The San Francisco Marathon – First Half [report]
- Time: 1:52:37 / 8:36 pace
- Placed:
- Overall: 783/7386
- Men: 588/3390
- Age Bracket: 112/733
- YTD Race Count: 10
- 5k: 1
- 10k: 1
- Half Marathon: 3
- Other: 5
GIDDY-UP!
Training Journal – 8/2/12:
- Current plan: Half-marathon program – Recovery Week
- Today’s session: Bike ride
- Comments: I did 15.61 miles at an avg of 13.6 mph. One more day of rest for the foot. I plan to do a VERY easy run on Friday.
I’m mixing things up a bit for a little variety by inserting a trail run during the week while the weather is nice. Afternoons are best schedule and safety-wise, given that i run at o-dark-thirty. It was warm hot today, so I treated the run as a series of hill intervals, walking (and hydrating) throughout the run.
I did 6.8 @ 1:27:43, a 12:48 overall avg pace and a 7:28 avg best pace. Not bad considering the heat (~90°) – I did pretty much the same route one morning last week at 1:11:25, a 10:35 overall avg pace and a 7:17 avg best pace.
All in all, a great afternoon workout.
Training Journal – 7/12/12:
- Current plan: Half-marathon program
- Today’s session: 6 mile Trail Run
- Comments: See above. A bit irked with my Garmin 210 though, as it continually doesn’t track the first .1 miles…I basically started the run at the same point where I ended.
I stumbled upon this gem from the AskLaurenFleshman.com website today at lunch:
Build your own confidence by not looking around at others too much and working with the body you have. It is hard work to do that, but in my opinion, THAT is the only success worth having.
– Lauren Fleshman, Pro Runner & Picky Bar Creator
Training Journal – 6/27/12:
- Current plan: Half-marathon program
- Today’s session: 5 mi easy @ 9:19
- Comments: I did 5.25 @ 8:30 (I really need to adjust my ‘program’ pace…)
In my revised half marathon training program, on Mondays I’m changing things up with a cross training/bike day.
NOTE: I haven’t ridden a bike in a few years, so I wasn’t sure what to expect…
I dusted off the bike last night, inflated the tires, located my helmet, and went for a 1 mile test ride. It felt pretty good, so this morning was a “GO” (it’s true, you don’t forget.)
I checked out routes last night and planned an 8-mile loop course, hoping to cover in 45 minutes. At about mile 7.5 this morning, I was feeling good and still had about 10 minutes on the ride, so I extended to 10 miles – ending up with 10.2 in 45.3 minutes @ an average speed of 13.4 mph. Overall a good morning workout. I’m not sure I’ll do more than Mondays…maybe at some point.
One item noted for next time – it’s cooler on the bike than running: next time, I’ll grab a windbreaker.
Giddy – up!
Training Journal – 5/14/12:
- Current plan: Half-marathon program
- Today’s session: Cross Train: Bike Ride
- Comments: 10.2 mi in 45.3 min @ 13.4 mph – tomorrow, back to running!
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