My Goal --- To BQ some day. Next attempt Fall 2013

[disneyrunningnut]

Week ending 5/23

Sun 8.2 miles, 8:58 pace, 143 HR
Mon 8.8 miles, 8:59 pace, 140 HR
Tues 9.0 miles, 8:58 pace, 140 HR including 6 strides

Wed 11.0 miles, 8:21 pace, 152 HR including 6.3 miles at marathon pace effort 7:54 pace, 50:14 mins, 158 HR

Thu 7.8 miles, 9:04 pace, 139 HR
Fri 9.0 miles, 9:04 pace, 139 HR including 6 strides
Sat 7.1 miles 9:10 pace, 139 HR

Total 60.9 miles, 8:53 pace, 142 HR

My Sunday long run didn't go well. My HR was soaring and I felt dehydrated so I cut the run short. Felt ok the rest of the week. My weight is down to 156. I have lost 7 pounds so far.

 

[disneyrunningnut]

Week ending 5/30

Sun 5.1 miles, 8:59 pace, 141 HR
Mon 10.3 miles, 8:48 pace, 141 HR
Tue 9.0 miles, 8:56 pace, 141 HR including 6 strides

Wed 8.7 miles, 8:44 pace, 147 HR including 23:03 mins at MP effort, 8:30 pace, 154 HR

Thur 7.8 miles, 9:03 pace, 140 HR
Fri 9.1 miles, 8:49 pace, 138 HR
Sat 5.8 miles, 9:10 pace, 138 HR

Total 55.8 miles, 8:54 pace, 141 HR

This was a sort of an unplanned cutback week. I didn't make my Sunday long run because a stayed up till 2AM Sunday morning drinking. My MP run on Weds didn't go well. It was hot and humid and my HR was soaring during my warm-up. So I cut the run short after I was struggling to run 8:30's with a marathon pace effort. It usually takes me a few weeks to get used to summer weather here in South Carolina. Which is early morning temps of 68-73 degrees with 95%-100% humidity.

 

[disneyrunningnut]

Week ending 6/6

Sun 15.6 miles, 8:58 pace, 140 HR
Mon 10.4 miles, 8:51 pace, 143 HR
Tue 9.0 miles, 8:54 pace, 138 HR including 6 strides

Wed 10.7 miles, 8:28 pace, 148 HR including 43:52 mins at marathon pace effort, 8:09 pace, 154 HR

Thu 7.9 miles, 8:56 pace, 137 HR
Fri AM 4.8 miles, 8:57 pace, 139 HR
Fri PM 4.5 miles, 8:58 pace, 136 HR
Sat 7.7 miles, 8:51 pace, 140 HR

Total 70.6 miles, 8:51 pace, 140 HR

First week over 70 miles since last September. I am down to 153 pounds, that is 10 pounds in about 2 months. Training is going well, still regaining my fitness.

 

[disneyrunningnut]

Week ending 6/13

Sun 18.1 miles, 8:38 pace, 143 HR
Mon 7.8 miles, 9:07 pace, 141 HR
Tue 9.0 miles, 8:54 pace, 143 HR including 6 strides
Wed AM 8.4 miles, 8:54 pace, 138 HR
Wed PM 4.5 miles, 9:02 pace, 136 HR
Thu 7.8 miles, 9:03 pace, 142 HR
Fri AM 7.2 miles, 9:06 pace, 141 HR including 6 strides
Fri PM 4.5 miles, 9:02 pace, 136 HR
Sat 5.5 miles, 9:09 pace, 136 HR

Total 73.8 miles, 8:55 pace, 140 HR

Had a really good long run on Sunday. Haven't run that far since last September. I was a little worn out Monday and Tuesday so I decided to just run easy the rest of the week to fully recover. Still getting acclimated to the heat and humidity.

 

[disneyrunningnut]

Week ending 6/20

Sun 16.4 miles, 8:52 pace, 139 HR
Mon 7.8 miles, 8:56 pace, 137 HR
Tues 9.1 miles, 8:49 pace, 139 HR Including 6 strides

Wed 12.4 miles, 8:15 pace, 151 HR Including 60:37 mins at MP effort 8:00 pace, 157 HR

Thu 7.8 miles, 9:03 pace, 137 HR
Fri AM 9.1 miles, 8:48 pace, 137 HR Including 6 strides
Fri PM 5.5 miles, 8:57 pace, 136 HR
Sat 8.1 miles, 8:56 pace, 143 HR

Total 76.2 miles, 8:47 pace, 140 HR

Overall a very good week. Would have wanted to push the pace on Sunday a little more but just felt like running easy. Very happy about my MP run on Weds. I was able to do 60 mins without too much trouble. It was hot and humid so my HR was high. Felt like a was acclimating to the weather very well, much better then last week. That was until Saturday's run. I was fine for about 20 mins, then the 75 degrees with 95% humidity go to me. My HR was soaring. But that is ok, I slept in a little bit and the sun was getting to me. I am going to back off the mileage next week. Should be in the 65+ range.

 

[disneyrunningnut]

I have been running since 2002. I really only started tracking my mileage since Sept 2004 when I purchased a Polar heart rate monitor. Since then I have logged every mile with heart rate, distance, and pace data.

On Sunday I passed 10000 miles since Sept 2004. That is about 40 miles per week average for almost 5 years. I was sort of surprised it was that high considering the ups and downs I have had the last 4 years.

 

[jmasgat]

David Just found your thread amd wanted to say keep up the great training. Congrats in the "10k", that is phenomenal. I hope you reach your goal of BQ,

Maura

 

[disneyrunningnut]

David Just found your thread amd wanted to say keep up the great training. Congrats in the "10k", that is phenomenal. I hope you reach your goal of BQ,

Maura

Thanks Maura!!!

 

[disneyrunningnut]

Week ending 6/27

Sun 8.4 miles, 8:53 pace, 143 HR
Mon 7.2 miles, 8:51 pace, 143 HR
Tue 9.3 miles, 8:45 pace, 138 HR
Wed 12.1 miles, 8:46 pace, 141 HR
Thu 8.4 miles, 8:39 pace, 137 HR
Fri 9.1 miles, 8:38 pace, 140 HR
Sat 8.1 miles, 8:49 pace, 136 HR

Total 62.6 miles, 8:45 pace, 140 HR

Pretty good week. I had planned to cut back the mileage a bit. Legs still feel good. Just need to keep losing weight. I am down to 150 pounds. I still need to lose another 15-20 pounds.

 

[disneyrunningnut]

June 300 miles, 8:50 pace, 140 HR

May 267 miles, 8:55 pace, 142 HR
April 204 miles, 9:11 pace, 144 HR

HR, pace and mileage are still getting better. Planning on keeping my mileage in the 290-310 range the next two months before starting a Marathon training schedule for December.

 

[disneyrunningnut]

Week ending 7/4

Sun 9.3 miles, 8:52 pace, 136 HR
Mon 14.2 miles, 8:48 pace, 140 HR
Tue 9.3 miles, 8:34 pace, 138 HR

Wed 12.6 miles, 8:14 pace, 148 HR including 8.4 miles, 7:58 pace, 155 HR MP effort

Thu 8.1 miles, 8:41 pace, 137 HR
Fri AM 8.5 miles, 8:36 pace, 138 HR
Fri PM 5.2 miles, 8:51 pace, 135 HR
Sat 4.2 miles, 9:00 pace, 137 HR

Total 71.4 miles, 8:40 pace, 139 HR

 

[disneyrunningnut]

Week ending 7/11

Sun 6.7 miles, 9:03 pace, 135 HR
Mon AM 9.6 miles, 8:55 pace, 137 HR
Mon PM 5.0 miles, 8:51 pace, 134 HR
Tue 10.3 miles, 8:36 pace, 139 HR including 6 strides

Wed AM 14.5 miles, 8:02 pace, 149 HR including 8.0 miles at MP effort, 7:47 pace, 158 HR

Wed PM 5.2 miles, 9:16 pace, 128 HR
Thu AM 8.1 miles, 9:01 pace, 133 HR
Thu PM 4.3 miles, 9:13 pace, 131 HR
Fri 7.9 miles, 8:44 pace, 137 HR
Sat 8.6 miles, 8:41 pace, 139 HR

Total 80.2 miles, 8:44 pace, 136 HR

Highest mileage in a long time. I felt good so I did a few doubles.

 

[disneyrunningnut]

Week ending 7/18

Sun 15.1 miles, 8:42 pace, 138 HR
Mon 7.1 miles, 8:58 pace, 136 HR
Tue 9.3 miles, 8:42 pace, 136 HR including 6 strides

Wed 14.5 miles, 8:03 pace, 147 HR including 8.1 miles at MP effort, 7:51 pace, 154 HR

Thu 8.1 miles, 8:29 pace, 139 HR
Fri 9.1 miles, 8:39 pace, 141 HR
Sat 8.2 miles, 8:27 pace, 139 HR

Total 71.4 miles, 8:32 pace, 139 HR

Good week, pace is picking up at the same effort as a few weeks ago.

 

[disneyrunningnut]

Wow, things have been crazy at work. Forgot to update from 2 weeks ago.

Week ending 7/25

Sun 17.1 miles, 8:32 pace, 139 HR
Mon 9.3 miles, 8:44 pace, 135 HR
Tue 9.4 miles, 8:40 pace, 139 HR including 6 strides
Wed AM 9.5 miles, 8:39 pace, 137 HR
Wed PM 5.1 miles, 9:00 pace, 130 HR
Thu 8.0 miles, 8:54 pace, 136 HR
Fri 10.5 miles, 8:38 pace, 136 HR including 6 strides
Sat 8.1 miles, 8:52 pace, 133 HR

Total 77.0 miles, 8:42 pace, 136 HR

 

[disneyrunningnut]

Week ending 8/1

Sun off
Mon 15.2 miles, 8:53 pace, 137 HR
Tue 9.4 miles, 8:35 pace, 136 HR including 6 strides
Wed 13.5 miles, 8:06 pace, 150 HR including 8.3 miles at MP effort, 7:47 pace, 156 HR

Thu 8.5 miles, 8:43 pace, 135 HR
Fri 9.2 miles, 8:40 pace, 138 HR including 6 strides
Sat 8.2 miles, 8:50 pace, 137 HR

Total 64.0 miles, 8:37 pace, 139 HR

My Achilles tendon has been bothering me for a couple of weeks so I took Sunday off. First day off in 13 weeks. I felt worse after the day off.

 

[disneyrunningnut]

Week ending 8/8

Sun 5.5 miles, 8:49 pace, 136 HR
Mon AM 9.2 miles, 8:39 pace, 139 HR
Mon PM 5.6 miles, 8:43 pace, 136 HR
Tue 9.7 miles, 8:42 pace, 133 HR including 6 strides

Wed 14.3 miles, 8:16 pace, 147 HR including 8.1 miles at MP effort, 7:52 pace, 155 HR

Thu 8.4 miles, 8:50 pace, 134 HR
Fri 10.7 miles, 8:30 pace, 134 HR including 6 strides
Sat 7.6 miles, 8:43 pace, 136 HR

Total 71.0 miles, 8:37 pace, 137 HR

Good week

 

[disneyrunningnut]

Week ending 8/15

Sun 17.3 miles, 8:31 pace, 136 HR
Mon 8.7 miles, 8:44 pace, 134 HR
Tue 9.5 miles, 8:35 pace, 135 HR including 6 strides
Wed 15.0 miles, 8:11 pace, 147 HR including 8.3 miles at MP effort, 7:40 pace, 154 HR

Thu 8.2 miles, 8:52 pace, 137 HR
Fri 10.5 miles, 8:29 pace, 137 HR including 6 strides
Sat 8.0 miles, 8:36 pace, 136 HR

Total 77.2 miles, 8:31 pace, 137 HR

I am very encouraged. This was the first week my marathon pace effort (7:40) workout was just about what my BQ pace (7:38) needs to be. Considering that it was 1. 73 degrees and 95% humidity 2. I still need to lose at least 10 pounds. 3. I am 18 weeks from my race. 4. I was in the middle of a 77 mile week.

Still deciding if I want to run Charlotte or Kiawah. I have done Kiawah twice and it is flat and fast.

 

[disneyrunningnut]

Week ending 8/22

Sun AM 7.3 miles, 8:47 pace, 139 HR
Sun PM 4.7 miles, 8:43 pace, 138 HR
Mon 11.0 miles, 8:43 pace, 133 HR
Tue 8.0 miles, 8:52 pace, 133 HR

Wed 11.6 miles, 8:17 pace, 146 HR including 5.7 miles at MP effort, 7:47 pace, 157 HR

Wed PM 5.6 miles, 8:55 pace, 132 HR
Thu 7.6 miles, 8:53 pace, 133 HR
Fri 10.3 miles, 8:28 pace, 135 HR including 6 strides
Sat 6.6 miles, 8:44 pace, 133 HR

Total 72.7 miles, 8:40 pace, 136 HR

Ugly week for me. I cut every longer run short and ran some doubles to get the mileage in. Was just feeling a little worn out and listened to my body. One of the hottest weeks this summer so that might have had something to do with it. Ohh well another week in the books.

Well the Kiawah marathon is sold out so it looks like I am running Charlotte.

 

[disneyrunningnut]

Week ending 8/29

Sun 18.1 miles, 8:30 pace, 137 HR
Mon 8.9 miles, 8:59 pace, 126 HR
Tue AM 6.0 miles, 8:42 pace, 133 HR including 6 strides
Tue PM 4.9 miles, 8:50 pace, 134 HR

Wed 14.3 miles, 8:05 pace, 148 HR including 8.1 miles at MP effort, 7:40 pace, 155 HR

Thu AM 7.4 miles, 8:45 pace, 132 HR
Thu PM 5.4 miles, 8:54 pace, 127 HR
Fri 10.6 miles, 8:31 pace, 135 HR including 6 strides
Sat 6.2 miles, 8:48 pace, 133 HR

Total 81.8 miles, 8:35 pace, 134 HR

Good week for me. Had a great long run on Sunday, held 8:25 pace the last 13 miles easily. Weds MP workout was OK much better then last week. The rest of the week was just easy running.

I am going to run the Charlotte Thunder Road Marathon Dec 12th.

 

[disneyrunningnut]

Been a busy couple of weeks for me. Spent last week at Disney with my wife. We had a great time. 3 nights at OKW and 3 nights at POFQ. Highlights of the week were the Keys to the Kingdom Tour, the Hoop-de-do review, and eating dinner at Narcoossee's while watching the MNSSHP fireworks.

I will just sum up the last two weeks of running.

Week ending 9/5

62.4 miles, 8:32 pace, 138 HR

Week ending 9/12

39.8 miles, 8:43 pace, 136 HR Ran everyday at Disney but didn't run many miles.

I have a 10K 9/26. I am nervous, haven't raced in almost 2 years.