**2019 Coming Soon!**
Happy to answer any questions you may have about something. I love to be transparent about training and discussing!
M – 7.1 mi easy (7:42/mi, HR 134)
T – 8 mi easy
W – Rest
Th – 10 mi MP tempo (6:46/mi)
F – 12.5 mi easy
Sa – 6.4 mi easy
Su – 20 mi long run (6 easy, 3×4 MP w/0.5 mi steady rests). 6:58/mi avg.
Total – 68.1 miles
M – 7.5 mi easy (7:57/mi, HR 143)
T – Rest
W – 6 x 1k (5:43/mi avg)
Th – AM: 8 mi easy PM: 5 mi easy
F – 9 mi MP tempo (6:47/mi)
Sa – 7.7 mi easy
Su – 22 mi long run progression (7:29/mi)
Total – 71.1 miles
M – 9.5 mi easy (7:54/mi, HR 135)
T – Rest
W – AM: 4×2 mi LT tempo. PM: 4 mi easy
Th – 6 mi easy
F – 14 mi moderate progression
Sa – 6 mi easy
Su – 20 mi long run (9 easy, 3×3 MP w/0.5 mi steady rests)
Total – 70.7 miles
M – 5 mi easy (8:09/mi, HR 140)
T – Rest
W – Easy double (17 mi total)
Th – 7.6 mi easy
F – 10 mi (8×800 LT/800 MP)
Sa – 17 mi w/5 MP
Su – 7.7 mi easy
Total – 64.3 miles
M – 4 mi easy
T – 8 MP tempo (6:44/mi), 10.4 mi total
W – rest
Th – Bike 60 mins (sore achilles)
F – 1 mi easy (too much pain)
Sa – 3 mi easy (feeling great again!)
Su – Chicago Rock n Roll Half Marathon Race. 1:32:03. Too ambitious of a goal!
Total – 33 miles
M – 6 mi easy (7:50/mi, HR 138)
T – Rest
W – 6 mi LT tempo (6:15/mi). 10 mi total.
Th – AM: 9 mi easy PM: 5 mi easy
F – 8 mi easy
Sa – 20 mi easy (8:07/mi, HR 146)
Su – 8.3 mi easy
Total – 66.3 miles
M – 6 mi easy (8:13/mi, HR 132)
T – Rest
W – 5 mi LT tempo (6:32/mi). 12.2 mi total.
Th – AM: 8 mi easy PM: 5 mi easy
F – 11 mi moderate progression (7:20 avg)
Sa – 6 mi easy
Su – 18 mi. 4×2 MP (6:40-6:50) w/0.5 mi float. 3 mi cooldown. Total avg 7:10/mi.
Total – 66.2 miles
M – 6 mi easy (7:43/mi)
T – Rest
W – 11.5 mi moderate (hot day!)
Th – 60 min elliptical
F – Sick – no running
Sa – Sick – no running
Su – 18 miles easy (8:22/mi)
Total – 35.5 miles (intentional down week)
M – Unplanned rest day. Biked 16 miles. Sore plantar fascia from weekend.
T – Rest
W – 6 x 5 min LT tempo/1 min easy. 10.5 miles total.
Th – AM: 7 miles easy PM: 4 miles easy
F – 13 miles easy (7:37/mi)
Sa – 6 miles easy
Su – 18 miles @ 90-95% of Marathon Pace (7:18/mi avg)
Total – 58+ miles
M – 6 miles easy (7:57/mi)
T – 13.1 mi w/hills and moderate effort (7:46/mi overall). 1400+ ft gain.
W – 8 miles easy
Th – Rest
F – 6 easy w/strides
Sa – 4-mile race. 23:01. 3-mile cool-down. 3 more miles later in PM.
Su – 15 miles easy
Total – 58+ miles
M – 8 miles easy (7:34/mi)
T – Rest
W – 12 mi w/hills and moderate effort (7:12/mi overall)
Th – 6 mi easy
F – 4 mi tempo (6:29/mi avg). 8.8 mi total.
Sa – 6 mi easy
Su – 17.3 mi at 90-95% of Marathon pace (7:30/mi)
Total – 58+ miles
M – 6 miles easy (7:37/mi)
T – Rest
W – 11 mi w/hills and five 60-sec surges at 5k pace
Th – 60 min on elliptical
F – 3×1 miles (3 min rest). 8x400m (90 sec rest). Beginning 5k pace and getting faster.
Sa – 4 miles easy w/hill workout.
Su – 12 miles w/five 60-sec surges at 5k pace
Total – 40 miles (intentional down week)
M – 6.5 miles easy
T – Rest
W – 11 miles moderate w/hills (7:33/mi avg)
Th – 5 miles easy w/strides
F – 4 x 1 mile tempo (6:21 avg). 8.5 mi total
Sa – 4 miles easy w/1 mi hill work
Su – 16 miles w/fast finish of 3 at MP (6:52/mi)
Total – 52 miles
M – 5.5 miles easy
T – 4 mile tempo (6:43/mi). 7 miles total.
W – Rest
Th – 10 miles easy
F – 7.5 miles easy
Sa – 5.5 miles easy
Su – 16 miles easy
Total – 51.5 miles
M – 6 miles easy
T – Rest (anemia diagnosis – iron supplements begin!)
W – 9.1 miles easy
Th – AM: 6 miles easy PM: 5.1 miles easy
F – 4 x 1k intervals (5k pace – 5:57/mi), 4 x 400 intervals (3k pace, 5:38/mi). 7.9 miles total
Sa – Rest
Su – 15 miles easy
Total – 49.1 miles
M – Rest/Sick.
T – Rest/Sick.
W – Rest/Sick.
Th – 3 miles easy w/strides
F – 5k race. Result: 18:21 (5:55/mi pace).
Sa – 5 miles easy (still sick)
Su – 13 miles (7:47/mi). Pace was easy but effort felt moderate due to off week and sickness!
Total – 24.1 miles
M – 6.5 miles easy w/strides
T – Rest
W – Fartlek run. 5x4min tempo pace/1 min steady. 6.15 miles total.
Th – AM: Easy 7. PM: Easy 3.7.
F – 4x800m @ 5k pace (3:00 jog recoveries), 4x400m @ 3k or faster pace (2:00 jog recoveries). 7.4 miles total.
Sa – Rest. Woke up sick.
Su – 10.75 mi easy on treadmill. Cut short due to sickness.
Total – 41.5 miles
M – 6 miles easy
T – Rest
W – 4x 800m @5k pace (6:00/mi)/800m @Marathon pace (6:50/mi). 6.2 miles total.
Th – 4 miles easy.
F – Rest
Sa – 5 miles easy (cut short due to stomach problems – bad fueling!)
Su – 12 miles easy (watching the London Marathon! :))
Total – 33.2 miles
M – 6 miles easy
T – Rest
W – Unplanned Rest Day. Calf Pain. Did 45 min on Elliptical to crosstrain.
Th – Unplanned Rest Day. Calf Pain.
F – Unplanned Rest Day. Calf Pain.
Sa – 30 min easy run. Feeling better!
Su – 8.5 mile run. 8 miles Marathon Pace (6:43/mi). No pain.
Total – 18.1 miles
M – Rest (vacation traveling!)
T – 7 miles easy(8+/mi)
W – 7 miles easy
Th – AM: 4 mi alternating 5k/steady pace, 6 mi total. PM: 5 mi easy
F – Rest
Sa – 7 miles easy
Su – 13.1 mile fasted long run (7:49/mi)
Total – 45.1 miles
M – 6.6 mile fartlek run. 8×3 min hard (6:30/mi)/2 min easy (8:30/mi).
T – Rest
W – 10 miles gentle rolling hills easy.
Th – 6 miles easy.
F – Rest
Sa – 10 miles easy (8:21/mi).
Su – 10 miles easy progression (from 8:20 down to 7:20/mi).
Total – 42.6 miles
M – 5 miles easy.
T – Rest
W – 8 miles easy.
Th – 7 miles easy.
F – Rest
Sa – 12 miles moderate. 4 faster miles progressing down to 7:06/mi.
Su – 6 miles easy (8:12/mi).
Total – 38 miles