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Training Log Archive: prthiessen

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Long Run7 11:24:45 78.7(8:42) 126.65(5:24)
  Recovery Run8 7:07:00 44.8(9:32) 72.1(5:55)
  Hill Intervals2 2:00:00 13.9(8:38) 22.37(5:22)
  Walking2 1:50:00 7.6(14:28) 12.23(9:00)
  flat tempo run1 1:15:00 9.7(7:44) 15.61(4:48)
  Lactate Threshold1 1:00:00 7.5(8:00) 12.07(4:58)
  Speed/Track1 1:00:00 7.5(8:00) 12.07(4:58)
  Total22 25:36:45 169.7(9:03) 273.11(5:38)

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Sunday Nov 30, 2014 #

Long Run 3:00:00 [3] 16.6 mi (10:51 / mi)

Saturday Nov 29, 2014 #

Recovery Run 1:15:00 [3] 7.2 mi (10:25 / mi)

Mix of trail and road with 1000 feet of gain and 4 strides at the end.

Friday Nov 28, 2014 #

Long Run 1:30:00 [3] 9.2 mi (9:47 / mi)

9:13 pace on roads and trail in Kansas. Strides x 4 at the end

Thursday Nov 27, 2014 #

Long Run 1:00:00 [3] 6.6 mi (9:05 / mi)

Mix of trail and roads. Flat strides at the end

Tuesday Nov 25, 2014 #

Long Run 52:00 [3] 5.8 mi (8:58 / mi)

Tm 8:50 per mile with increases of one degree each minute up to 12 degrees then flat for two minutes. Two reps and then 15 min at 715 with 5 min cool down

20 minutes of weightlifting

Monday Nov 24, 2014 #

Walking 1:00:00 [3] 4.2 mi (14:17 / mi)

TM walking all at 4.2 mph
30 minutes with 15 lbs in pack at 9 degrees
30 minutes without pack at 13 degrees ramping up to 15 degrees for final 15 minutes.

Sunday Nov 23, 2014 #

Long Run 2:30:00 [3] 13.4 mi (11:12 / mi)

N. Table trail run. 2,084 feet of total gain
Splits:
14:57, 14:05, 11:13, 9:53, 14:59, 10:07, 9:42, 10:34, 13:30, 9:02, 8:19, 8:22, 7:58

Picked it up the last 40 minutes to keep up with a group and finish strong. I fell (I'm fine) and I think bruised some ribs so no weightlifting after as planned because too sore.

Saturday Nov 22, 2014 #

Recovery Run 45:00 [3] 4.5 mi (10:00 / mi)

Still a bit sick and sore so took it easy and worked on being efficient at low speeds.

Friday Nov 21, 2014 #

Hill Intervals 1:00:00 [3] 6.9 mi (8:42 / mi)

TM- easy pace of 8:50 the whole time. Every 5 minutes, ramped it up to 6 degrees for one minute, then back to flat.

20 minutes of weightlifting after.

Thursday Nov 20, 2014 #

Recovery Run 1:02:00 [3] 6.1 mi (10:10 / mi)

Easy recovery run at 10:09 minutes per mile pace.

Wednesday Nov 19, 2014 #

flat tempo run 1:15:00 [3] 9.7 mi (7:44 / mi)

Tempo run at 7:45 minutes per mile.

Sunday Nov 16, 2014 #

Recovery Run 20:00 [3] 2.0 mi (10:00 / mi)

Two miles easy, sick. Missed the 90 minute long run, bummed about that.

Saturday Nov 15, 2014 #

Speed/Track 1:00:00 [3] 7.5 mi (8:00 / mi)

TM- 15 min warmup with flat strides

6X3:30 at 7:05 mph flat
2:00 at 8:50 flat between intervals

15:00 cooldown

Friday Nov 14, 2014 #

Recovery Run 45:00 [3] 5.4 mi (8:20 / mi)

TM- 45 minutes easyish. Starting to feel sick.

Tuesday Nov 11, 2014 #

Recovery Run 1:00:00 [3] 6.8 mi (8:49 / mi)

TM- 60 minutes at 8:50 pace, every 4:00 minutes, raise TM up to 4 degrees for one minute. This workout was not hard but the monotony was good training mentally.

Sunday Nov 9, 2014 #

Long Run 2:30:00 [3] 12.1 mi (12:24 / mi)

Hilly run at White Ranch, relatively technical. Didn't push the pace but felt good. 2,548 feet of gain, splits varied from 9:12 to 17:14 on the hillier stuff.

Saturday Nov 8, 2014 #

Recovery Run 1:00:00 [3] 6.3 mi (9:31 / mi)

With jogging stroller ran for 60:00 minutes at about 9:00 minutes per mile. Just couldn't do it any other way without the stroller.

Friday Nov 7, 2014 #

Lactate Threshold 1:00:00 [5] 7.5 mi (8:00 / mi)

15 min warmup with flat strides 15 min cooldown after

30 minutes (4.1 miles) splits were 6:58, 7:01, 7:31, 7:35, 7:49 for the last bit

Splits are misleading because the first half was downhill with the wind and the second half was the opposite. Worked hard, tried to stay loose but suffered a good bit in a good way.

Thursday Nov 6, 2014 #

Walking 50:00 [4] 3.4 mi (14:42 / mi)

50 minutes on the treadmill (5 min run warmup and cooldown to and from gym).

TM all at 4.2 mph 10 degrees for first 10 minutes, then 11 for next 10 min, then 12 for 10 min, then 13 for 10 min, then 14 for 10 min.

Weights later in the day for 20 min, combo of legs and arms.

Wednesday Nov 5, 2014 #

Recovery Run 1:00:00 [3] 6.5 mi (9:14 / mi)

Easy AM run of 6.5 miles at 9:22 per mile

Tuesday Nov 4, 2014 #

Hill Intervals 1:00:00 [5] 7.0 mi (8:34 / mi)

TM hill intervals
15 min warmup with strides,

Then 8 degrees at 8:27 mph for 2 minutes and then easy flat recovery for 2 min. 8 intervals. I made sure that the TM was up to speed and the incline for ALL of the full 2 min, in other words I started it well in advance of the starting mark. Effort felt about right, struggled but didn't die and maintained confidence throughout.

15 min cooldown.

Sunday Nov 2, 2014 #

Long Run 2:45 [3] 15.0 mi (11 / mi)

15 miles pretty easy rolling trail run, 11:15 overall, nontechnical with these splits
14:21, 13:31, 10:23, 9:45, 14:25, 9:30, 9:18, 10:03, 12:57, 12:43, 9:09, 9:45, 10:00, 9:37, 10:00

One thing I noticed is that I have not had the hint of an injury for this first two months. I know you have been easing me into things, but I would say I have had less of a hint of injury than the last time we trained. Thank you very much for that and we'll hope I can keep it up.

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