6 mi 9:00

6 mi 9:00

3 mi at 8:59

3 mi at 8:59

Excessive Speed Work in Oct

I was shock when I computed my interval and tempo runs percent of my weekly mileage in Oct. Daniel's recommends 6-8% for intervals and 8-10% for tempos. Here is my actual.

I'm very lucky I did not get injured. I will not run any speed work the last week in Oct. That does not seem like a problem because it snowed 12" so far today and it is going to snow tomorrow as well. I changed my running plan, Run Plan in google docs, to have 6% int, 8% tempo, and 25% long. I will also move to Vdot 45 until the May marathon. This is Easy 9:00, Tempo 7:30, Intervals 7:00 and Marathon Pace 8:00. All nice round numbers.

4.5 mi at 8:59

4.5 mi at 8:59

3.5 mi 8:55

3.5 mi 8:55

3 mi 9:01

3 mi 9:01

5 mi 9:09

5 mi 9:09

3 miles

I ran 3 mi today at 9:11.

3 mile Tempo 7:36

I ran 2.83 mi at 7:36 pace for my tempo and 1.5 mi out at 9:05

2.5 miles Intervals 7:02

I ran 2.55 mi of intervals today at 7:02. 1.5 mi out at 9:00.

3 miles

I ran 3 mi today at 9:06.

9 miles

I ran 9 mi today at 9:11. I read Daniels recommends no more than 8% of weekly miles be intervals and 10% be tempo. I changed my training plan from 2 intervals and a long/tempo to a 2.5 mi interval, a 3 mi tempo and a 9 mi long. This puts me at 29.5 mi/wk, 8.5% interval and 10% tempo. I could add 6 mi by increasing my recovery runs from 3 mi to 4.5 mi. I'll try to bump Monday and Friday to 4.5 mi next week for a gain of 3 mi.

3 miles

I ran 3 mi today at 9:05.

3 miles Intervals 7:09

I ran 3 mi of intervals today at 7:09. I ran 1.5 mi out at 9:15.

3 miles

Today I ran 3 mi at 9:09.

2.5 miles Intervals 7:06

Today I ran 2.5 mi of intervals at 7:06 and 1.5 mi out at 9:25.

3 miles

I ran 3 miles at 9:01 on Monday, Oct 12.

3.5 miles Tempo 7:57

I ran 3.5 mi at 7:57 back and 8:55 out. I read Jack Daniels tempo pace adjustments for distance and realized I was supposed to tempo at 7:40 instead of the 7:48 pace I had been targeting. But I could only run 7:50 when I turned around at the 3.5 mi mark. I eventually got comfortable at 7:40 and I probably will be able to run that pace next weekend. I was slowed down in the section of the trail between the rec center and Bobolink by treacherous footing and snarling off leash dogs. I will only go 3 mi until I hit the target pace, meaning next week's long run will be 6 mi.

3 miles

I ran 3 miles today at 8:57.

3 miles

I ran 3 miles today, out 9:08 and back 9:04.

2.5 miles Intervals 7:07

I ran 2.5 miles of interval pace, 7:07 and 1.5 mi out at easy 9:27. Today I also started recording only actual miles run at easy, tempo or interval pace. I ran 5 intervals today but did not count the .5 mile recovery walk/jog in between.

3 miles

I ran 3 miles today, 9:23 out and 8:54 back. I have revised my training plan for the Thanksgiving 5K on Nov 26. I will run Vdot 44 in Oct and Vdot 45 in Nov. Tuesday and Thursday will be 3 mi intervals with a 1.5 easy warm up. Saturday I will run 4.5 mi out at easy, and back at tempo. All four other days will be 3 mi easy. This works out to 30 mi per week, 6 mi 20% intervals, 4.5 mi 15% tempo and 19.5 mi 65% easy. I could increase the easy recovery runs to 4.5 mi and the weekend long/tempo. I'm going to leave them as is until after I ramp up to these levels and have at least 2 weeks of running at Vdot 45.

2 miles Intervals 7:09

I ran 1.77 mi intervals at 7:09 pace. That is precisely my target interval pace. I ran 1.5 mi out at 10:00.

3 miles

I ran 3 mi today at 3 pm because of rain earlier in the day. 9:05 out, 8:45 back

3 miles

I ran 3 miles today, 9:15 out and 8:56 back. I am aiming for 2.5 mi of intervals on this coming Tuesday.

3 mile Tempo

I ran a 3 mi tempo today in 4 segments. My gps battery died so I do not know my pace or time. I was breathing hard though. I also ran 1.5 mi warm-up.

2 miles

I ran 2 miles at 10:30 pace today on the Buffalo Ranch cross country course. The ruts from last spring were gone and I will enter the Shootout 8K tomorrow. I weigh 160 lbs.

1.5 mi Intervals 7:05

I ran 3 intervals in 1.5 mi today at 7:05 pace. I ran 1.5 mi out at 9:33. I want to increase the two interval workouts to 2 mi next week and limit my easy pace warm-up to 1.5 mi. I ultimately want my interval workouts to be 3 mi with a 2 mi warm-up. I could substitute a hill workout for one of the intervals while doing races, long and tempos on the weekend. I am enjoying the rush from 2 intervals a week for the time being.