Well, taper time is here! Starting tomorrow(Monday), here is the next 3 weeks schedule:
Week 3
Monday: REST
Tuesday: 6 mi
Wednesday: 8 mi
Thursday: 6 mi
Friday: REST
Saturday: 14 mi
Sunday: 4 mi
Week 2
Monday: REST
Tuesday: 7 mi
Wednesday: REST
Thursday: 5 mi
Friday: REST
Saturday: 10 mi
Sunday: 4 mi
Week 3
Monday: REST
Tuesday: 6 mi
Wednesday: REST
Thursday: 4 mi
Friday: REST
Saturday: 2 mi
Sunday: Gasparilla Marathon (Tampa, FL)
LJ
Sunday, January 28, 2007
Wednesday, January 24, 2007
January 21-January 27
Whew!!! What a week? Man, we have had a whole lot of rain here in the ATL. Other than that and the COLD weather, it has been a pretty good week! My hilly run on Tuesday was really a good run. I have realized that the hills are not that bad anymore. I remember running my usual Tuesday hilly route the first time and thinking what the heck have I done. Now, weeks later, it does not seem like a bad run at all. I usually sprint the last 1-1.5 miles back. It is amazing how fresh I feel when I am finished with the hills.
Saturday's 22 miler was pretty good. I think I felt a lot better than the previous 22 miler. I actually ran an out and back course and came back faster than I went out to my surprise. All in all, a good run. I feel as though I am ready for Gasparilla! I think the REST over the next few weeks will really make a difference come February 18 and hopefully, I will feel REFRESHED!!
Here are this weeks results:
Sunday: Unable to run(RAIN)
Monday: Unable to run(RAIN)
Tuesday: 15 mi/2:07:35**Hey, I did not forget my route this week** If you would like to view this route, copy and paste this
link: http://www.usatf.org/routes/view.asp?rID=96561
Wednesday: 12 mi/1:40:44/out-50:06/in-50:38**If you would like to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=96795
Thursday: REST
Friday: REST
Saturday: 22 mi/1:32:04-out/1:31:00-in/**If you would like to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=102609
Mileage= 49
This is my last week of hard training. Starting on Monday, I will be in TAPER mode seeing that my marathon(Gasparilla Marathon/Tampa Marathon) is coming up in 3 weeks. I have actually enjoyed the Arthur Lydiard training. That being said, it has taken up a serious amount of my time. I would like to continue the Arthur Lydiard plan even after the marathon. According to Arthur, one should peak at least 2 times a year. Hopefully, my first time will be on February 18 and hopefully again later in the year!
Keep Running and think POSITIVELY!!
LJ
Saturday's 22 miler was pretty good. I think I felt a lot better than the previous 22 miler. I actually ran an out and back course and came back faster than I went out to my surprise. All in all, a good run. I feel as though I am ready for Gasparilla! I think the REST over the next few weeks will really make a difference come February 18 and hopefully, I will feel REFRESHED!!
Here are this weeks results:
Sunday: Unable to run(RAIN)
Monday: Unable to run(RAIN)
Tuesday: 15 mi/2:07:35**Hey, I did not forget my route this week** If you would like to view this route, copy and paste this
link: http://www.usatf.org/routes/view.asp?rID=96561
Wednesday: 12 mi/1:40:44/out-50:06/in-50:38**If you would like to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=96795
Thursday: REST
Friday: REST
Saturday: 22 mi/1:32:04-out/1:31:00-in/**If you would like to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=102609
Mileage= 49
This is my last week of hard training. Starting on Monday, I will be in TAPER mode seeing that my marathon(Gasparilla Marathon/Tampa Marathon) is coming up in 3 weeks. I have actually enjoyed the Arthur Lydiard training. That being said, it has taken up a serious amount of my time. I would like to continue the Arthur Lydiard plan even after the marathon. According to Arthur, one should peak at least 2 times a year. Hopefully, my first time will be on February 18 and hopefully again later in the year!
Keep Running and think POSITIVELY!!
LJ
Wednesday, January 17, 2007
January 14-January 20
This week has been a bit of a struggle. That being said, it could have been a lot worse. I started the week running in the a.m. and then the weather turned cold and rainy and I missed Tuesday morning's run and had to run in the evening. Once I started running in the evenings, I had to finish the week running in the evenings. As you can see, my usual Tuesday 15 miler was a 5.8 miler and the Wednesday usual 12 miler was a 11.7 miler and it probably was not nearly as hilly as the usual Wednesday course, but yet hilly.
Here are the results for this week:
Sunday: Unable to run
Monday: 10mi/1:21:07/41:23-out/39:43-in
Tuesday: 5.8 mi/48:21
Wednesday: 11.7 mi/1:34:35
Thursday: Unable to run
Friday: REST
Saturday: 22 mi/3:07:59/I ran solo. Here is my 22 mile route, just copy and paste address:
http://www.usatf.org/routes/view.asp?rID=101203
Mileage: 49.3
This was definitely my worst week yet. I had a really good run on Wednesday, but the rest of the week was not that GREAT. I guess looking back, I blame it on the weather. The weather in the ATL has not been that great this week. On Monday, I was able to get up at 4:30 am and able to do my run. Then, the bad weather came in. On Tuesday, it got really cold and rainy in the ATL and I had to run in the evening. Seeing that I am a married man these days, I was able to only get a 5.8 miler in. On Wednesday, I was able to get in some good hills and although I normally run from the gym, I forgot my shoes and had to run from home. That being said, it was a really good run. It was not the usual 12 mile hilly route, but still a hilly route, just not quite 12 miles. On Thursday, I woke up thinking that I would not have to work, but to my surprise, I had to go in. That being said, I was NOT able to muster up the strength to run due to the COLD, frigid temperatures. Nevertheless, I think REST is never a bad idea.
Saturday's 22 miler was actually a very good run. I was rather impressed with the run. I ran a lot more hills than I needed to or wanted to. I was rather surprised at how good I felt. The last mile or so was pretty tough, but I was happy with my time, especially seeing that I ran solo and that I finished in the same amount of time that I finished in the previous week. The sad thing is that last week I ran pretty much the same time, but I only ran 20 miles. I must say that the first 1.5 hours of last weeks run was with a friend. I am very happy with my time, seeing that the course that I ran was EXTREMELY hilly! Next week I plan to run another 22 miler and I plan for it to be much flatter.
Good week, even though the weather was crappy and I did not run nearly as good as previous weeks. Hopefully, this upcoming week will be much better. After this week, I will start tapering.
Keep Running!!
LJ
Here are the results for this week:
Sunday: Unable to run
Monday: 10mi/1:21:07/41:23-out/39:43-in
Tuesday: 5.8 mi/48:21
Wednesday: 11.7 mi/1:34:35
Thursday: Unable to run
Friday: REST
Saturday: 22 mi/3:07:59/I ran solo. Here is my 22 mile route, just copy and paste address:
http://www.usatf.org/routes/view.asp?rID=101203
Mileage: 49.3
This was definitely my worst week yet. I had a really good run on Wednesday, but the rest of the week was not that GREAT. I guess looking back, I blame it on the weather. The weather in the ATL has not been that great this week. On Monday, I was able to get up at 4:30 am and able to do my run. Then, the bad weather came in. On Tuesday, it got really cold and rainy in the ATL and I had to run in the evening. Seeing that I am a married man these days, I was able to only get a 5.8 miler in. On Wednesday, I was able to get in some good hills and although I normally run from the gym, I forgot my shoes and had to run from home. That being said, it was a really good run. It was not the usual 12 mile hilly route, but still a hilly route, just not quite 12 miles. On Thursday, I woke up thinking that I would not have to work, but to my surprise, I had to go in. That being said, I was NOT able to muster up the strength to run due to the COLD, frigid temperatures. Nevertheless, I think REST is never a bad idea.
Saturday's 22 miler was actually a very good run. I was rather impressed with the run. I ran a lot more hills than I needed to or wanted to. I was rather surprised at how good I felt. The last mile or so was pretty tough, but I was happy with my time, especially seeing that I ran solo and that I finished in the same amount of time that I finished in the previous week. The sad thing is that last week I ran pretty much the same time, but I only ran 20 miles. I must say that the first 1.5 hours of last weeks run was with a friend. I am very happy with my time, seeing that the course that I ran was EXTREMELY hilly! Next week I plan to run another 22 miler and I plan for it to be much flatter.
Good week, even though the weather was crappy and I did not run nearly as good as previous weeks. Hopefully, this upcoming week will be much better. After this week, I will start tapering.
Keep Running!!
LJ
Tuesday, January 9, 2007
January 7-January 13
Well, another week has come and gone. This was my first week back at school, so I must say, I was pooped all week. I started the week off running in the mornings and on Wednesday, it got very COLD in Atlanta, so I decided to run in the evenings on Wednesday and Thursday. The hill workout went really well and I felt totally refreshed doing the hills. As you can see the time does not reflect how good I felt, but it was a GREAT run. I also modified my schedule this week opting not to run a 18 miler on Thursday and did a 10 miler instead.
I feel like if the marathon was tomorrow that I could probably do it. That is a GREAT feeling being able to say that, but seeing that I still have well over a month left, there is progress to be made.
Here are the results for this week:
Sunday: Unable to run
Monday: 10 mi/1:24:34/43:03-out/41:31-in
Tuesday: 13 mi/1:50:02
Wednesday: 12 mi/1:42:48/51:28-out/51:20-in
Thursday: 10 mi/1:24:29/42:20-out/42:09-in
Friday: REST
Saturday: 20 mi/3:02:49/I ran with Allen for about 1.5 hours
Miles: 65
If you would like to see the routes that I ran, you can just use last weeks links because they are the same routes.
Tuesday, I forgot the course that I was running and missed a couple of turns. My 15 miler turned into a 13 miler. I was pretty shocked when I got back to the gym and thought there is no way that I ran that fast. Then, I looked at my running routes and realized that I had left out a couple of turns.
Wednesday's run went really well. Although, my time was a couple of minutes slower than the previous week, I felt 10 times bettter during the run. I felt really strong going up the hills coming back.
Thursday was a good run. I really felt refreshed and tried to get back to Arthur's principle, running so that when I am finished, "I could go another 2 or 3 miles if I wanted to." All in all it was a GREAT run and it was FLAT!
I had a GREAT run on Saturday. The 20 miler was a very comfortable run and I was actually a bit disappointed that I did not run further. I felt so refreshed and I wasn't even tired afterwards. Speaking of being tired, I was not even sore afterwards.
This has been a challenging, but GREAT week! I hope everyone is sticking to those New Year's Resolutions and have not broken them already.
KEEP RUNNING!!
LJ
I feel like if the marathon was tomorrow that I could probably do it. That is a GREAT feeling being able to say that, but seeing that I still have well over a month left, there is progress to be made.
Here are the results for this week:
Sunday: Unable to run
Monday: 10 mi/1:24:34/43:03-out/41:31-in
Tuesday: 13 mi/1:50:02
Wednesday: 12 mi/1:42:48/51:28-out/51:20-in
Thursday: 10 mi/1:24:29/42:20-out/42:09-in
Friday: REST
Saturday: 20 mi/3:02:49/I ran with Allen for about 1.5 hours
Miles: 65
If you would like to see the routes that I ran, you can just use last weeks links because they are the same routes.
Tuesday, I forgot the course that I was running and missed a couple of turns. My 15 miler turned into a 13 miler. I was pretty shocked when I got back to the gym and thought there is no way that I ran that fast. Then, I looked at my running routes and realized that I had left out a couple of turns.
Wednesday's run went really well. Although, my time was a couple of minutes slower than the previous week, I felt 10 times bettter during the run. I felt really strong going up the hills coming back.
Thursday was a good run. I really felt refreshed and tried to get back to Arthur's principle, running so that when I am finished, "I could go another 2 or 3 miles if I wanted to." All in all it was a GREAT run and it was FLAT!
I had a GREAT run on Saturday. The 20 miler was a very comfortable run and I was actually a bit disappointed that I did not run further. I felt so refreshed and I wasn't even tired afterwards. Speaking of being tired, I was not even sore afterwards.
This has been a challenging, but GREAT week! I hope everyone is sticking to those New Year's Resolutions and have not broken them already.
KEEP RUNNING!!
LJ
Wednesday, January 3, 2007
December 31-January 6
Wow!! Another week in the books. HAPPY NEW YEAR TO ALL!!
This has been a GOOD, but tiring week of training. This was my first week on the new training schedule. I also started adding something new this week to my blog, my running routes. I did not input Monday's run, but as you can see, I did show the rest of the weeks runs. I used this website (usatf.org) to map out most of my courses. I do it for a couple of different reasons: 1) it shows the amount of mileage covered and 2) it shows me the elevations of the many hills that I will run. This week was a WHOLE lot of running, but I was pretty surprised how fresh I felt at the beginning of each run. I must say Wednesday's run really scared me because it was a very hard workout and I really felt it afterwards. The hills just seemed to keep coming and I did not realize the hills were so loooong! At any rate, I was able to finish the hilly run and my time was not too bad either. That being said, my run on Thursday was not the best. Whew!! It was truly a tough run. I ran the same course a couple of weeks ago about 10 minutes faster, so Thursday's time was not as bad as I make it sound. Actually, I was rather surprised at my time. Also, the course should have been a very flat course and as you can see, it was not. Saturday's run went better than expected because I felt pretty tired and once I started running I really warmed up and finished pretty strong.
The new schedule for the month of January is the following:
Monday: 10 miles at 1/2 effort
Tuesday: 15 miles at 1/4 effort
Wednesday: 12 miles at 1/2 effort over hilly course
Thursday: 18 miles at 1/4 effort
Friday: REST
Saturday: 22 miles at 1/4 effort
Sunday: 15 miles at 1/4 effort
**After this weeks training, I think I will make some modifications**
Here are this weeks results:
Sunday: Unable to run
Monday: 10 mi/1:21:58/41:57-out/40:00-in
Tuesday: 15 mi/2:01:39**(to view this route, copy and paste this link: http://www.usatf.org/routes/view.asp?rID=96561
Wednesday: 12 mi/1:39:16/49:07-out/50:08-in/very hilly course**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=96795
Thursday: 18 mi/2:40:30/1:15:12-out/1:25:18-in/**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=97307
Friday: REST
Saturday: 19 mi/2:36:06/**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=97747
Mileage: 74
As you can see, I definitely increased my miles from previous weeks. I am actually pretty surprised at how fresh I felt even though I ran so many miles. I was not quite as fresh as I have been in previous weeks, but the key is to keep putting the miles in so that my body can continue to adjust and prolong the lactic acid buildup. Obviously, this is happening because I am not nearly as sore as previous weeks and the muscles really don't start getting tired until the later miles.
KEEP RUNNING!!
LJ
This has been a GOOD, but tiring week of training. This was my first week on the new training schedule. I also started adding something new this week to my blog, my running routes. I did not input Monday's run, but as you can see, I did show the rest of the weeks runs. I used this website (usatf.org) to map out most of my courses. I do it for a couple of different reasons: 1) it shows the amount of mileage covered and 2) it shows me the elevations of the many hills that I will run. This week was a WHOLE lot of running, but I was pretty surprised how fresh I felt at the beginning of each run. I must say Wednesday's run really scared me because it was a very hard workout and I really felt it afterwards. The hills just seemed to keep coming and I did not realize the hills were so loooong! At any rate, I was able to finish the hilly run and my time was not too bad either. That being said, my run on Thursday was not the best. Whew!! It was truly a tough run. I ran the same course a couple of weeks ago about 10 minutes faster, so Thursday's time was not as bad as I make it sound. Actually, I was rather surprised at my time. Also, the course should have been a very flat course and as you can see, it was not. Saturday's run went better than expected because I felt pretty tired and once I started running I really warmed up and finished pretty strong.
The new schedule for the month of January is the following:
Monday: 10 miles at 1/2 effort
Tuesday: 15 miles at 1/4 effort
Wednesday: 12 miles at 1/2 effort over hilly course
Thursday: 18 miles at 1/4 effort
Friday: REST
Saturday: 22 miles at 1/4 effort
Sunday: 15 miles at 1/4 effort
**After this weeks training, I think I will make some modifications**
Here are this weeks results:
Sunday: Unable to run
Monday: 10 mi/1:21:58/41:57-out/40:00-in
Tuesday: 15 mi/2:01:39**(to view this route, copy and paste this link: http://www.usatf.org/routes/view.asp?rID=96561
Wednesday: 12 mi/1:39:16/49:07-out/50:08-in/very hilly course**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=96795
Thursday: 18 mi/2:40:30/1:15:12-out/1:25:18-in/**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=97307
Friday: REST
Saturday: 19 mi/2:36:06/**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=97747
Mileage: 74
As you can see, I definitely increased my miles from previous weeks. I am actually pretty surprised at how fresh I felt even though I ran so many miles. I was not quite as fresh as I have been in previous weeks, but the key is to keep putting the miles in so that my body can continue to adjust and prolong the lactic acid buildup. Obviously, this is happening because I am not nearly as sore as previous weeks and the muscles really don't start getting tired until the later miles.
KEEP RUNNING!!
LJ
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