|
Date
|
Week #
|
Mon
|
Tue (SPE)
|
Wed
|
Thu (MP)
|
Fri
|
Sat
|
Sun
|
Total
|
On Sched
|
|
12/31/2012
|
1
|
|
10-10
|
5-5
|
7-7
|
|
*20-17
|
5-6
|
47-45
|
-2
|
|
1/7/2013
|
2
|
|
10-9
|
5-5
|
7-7
|
|
12-15
|
10-10
|
44-46
|
0
|
|
1/14/2013
|
3
|
|
7-6
|
5-5
|
7-7
|
|
*22-15
|
*5-15
|
46-48
|
+2
|
|
1/21/2013
|
4
|
|
6-6
|
4-4
|
6-6
|
|
14-13
|
5-5
|
35-34
|
+1
|
|
1/28/2013
|
5
|
|
9-8
|
5-5
|
7-6
|
|
*24-12
|
5-5
|
50-36
|
-13
|
|
2/4/2013
|
6
|
|
7-7
|
5-6
|
7-6
|
|
*18-0
|
*10-8
|
47-27
|
-33
|
|
2/11/2013
|
7
|
*0-20
|
*10-0
|
5-6
|
7-6
|
*0-7
|
*24-14
|
*5-0
|
51-53
|
-31
|
|
2/18/2013
|
8
|
*0-6
|
6-6
|
4-5
|
*6-0
|
|
14-13
|
*10-0
|
40-30
|
-41
|
|
2/25/2013
|
9
|
0-6
|
7-6
|
5-0
|
7-6
|
|
*18-22
|
*10-0
|
47-40
|
-48
|
|
3/4/2013
|
10
|
|
6
|
4
|
6
|
|
14
|
10
|
40
|
|
|
3/11/2013
|
11
|
|
7
|
5
|
3
|
|
31
|
|
46
|
|
|
3/18/2013
|
12
|
|
6
|
4
|
6
|
|
14
|
5
|
35
|
|
|
3/25/2013
|
13
|
|
7
|
5
|
7
|
|
25
|
5
|
49
|
|
|
4/1/2013
|
14
|
|
5
|
5
|
7
|
|
18
|
|
35
|
|
|
4/8/2013
|
15
|
|
5
|
|
7
|
|
10
|
5
|
27
|
|
|
4/15/2013
|
16
|
|
4
|
3
|
2
|
|
|
50
|
59
|
|
The Table:
The numbers to the left of the dash in the table are
scheduled miles. Numbers to the right are miles I ran. The last column reflects how “on track” I am
and is the cumulative total for the miles I am ahead or behind with regard to
the scheduled mileage. If there is an
asterisk in the table, it reflects the run was not done precisely as scheduled.NEW YEAR PRIMARY GOALS:
Double the mileage without injury
Consistency with running the
scheduled miles
Run the 5 scheduled days weekly
Do the Long Runs at the prescribed
distances
Monitor your progress frequently to
prevent yourself from becoming inconsistent
Identify running partners and
schedule runs with them month in advance if possible (accountability)
Races: Quality versus
Quantity. Go for PRs – train for the
event. No B2B races. No once a month races. Be selective.
Nine Week Summary. 12/31/12 through 3/3/13. I ran 359 of the 407 scheduled miles (88%).
The three weekday runs are fine
across the nine weeks. 1 of 27 runs not done as scheduled when
during Week 7, I ran a 20 miler on Monday and rescheduled the Tuesday ten miler
to Friday and ran 7 versus ten miles.
The Sunday runs are okay as well. I skipped the Week 7, 2/17/13 five miler as I ran 61 miles during the seven day period 2/10/13 through 2/16/13.
I skipped the week 8, 2/24/13 ten miler because I ran a hard effort the day before setting
a 4 minute and 29 second course PR on the hilly Colchester Half Marathon
course. The Week 9 Sunday ten miler I
skipped as well…Okay…maybe some slacking on the Sunday runs. I could have gotten out there today. I decided on taking a day off. I’ll watch the Sunday runs and get back on
track with those.
The Saturday Long Runs – I had VALID reasons for cutting short or missing a long
run. When possible, I adapted or made
the run up. Week 1 saw 17 versus 20
miles done as the last three weeks of December 2012 saw 16 days off and the
last week with running and the Long then being 13 miles. Week 3 and 5 had the BM issue and the Longs
cut short. I adapted for week 3. Week 6 was the Blizzard. I adapted by running Long on Monday during
Week 7 and cut the Week 7 Saturday Long run short. I ran 22 miles during Week 9 versus the
scheduled 18 miles.
I have not been short-changing the
schedule. I have consistently applied
myself to completing the scheduled runs at the prescribed distances.
Weekday Run Analysis: Doubling the mileage required I run slower during the initial
training period. The weekday runs and
the average pace per mile for those weekday runs are below. During Week 1-5, I ran 2/15 runs at average
pace of <9:00/mile pace. During
Week 6-9, I ran 7/12 runs at average pace of <9:00/mile
pace. I am now running faster while
maintaining the high mileage.
Week 1 (9:44, 9:27, 9:24). Week 2 (9:44, 8:57, 8:50), Week 3 (9:26, 9:32, 9:24), Week 4 (9:28, 9:35, 9:27), Week 5 (9:36, 9:08, 9:30)
Week 6 (8:55,
9:04, 8:40), Week 7 (8:51, 9:04, 9:26), Week 8 (8:55, 8:49, 8:54), Week 9 (9:10, 9:08, 8:55).
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