Week of July 27
M - 0
T - AM 9 PM 5
W - AM 7 PM 9 - 3 by 1600 with 3 min rest (5:16, 5:07, 5:00)
Th - 9
F - 11
Total - 80
Week of August 3
M - 6
T - 12 --- 2 WU, 4 miles in 22:40, alternator, 5:55, 5:20, 6:01, 5:20, half mile easy, 2 miles in 11:01 (5:30, 5:31), 3.5 CD
Th - 10
F - 11.5
S - 20 --- 2:11:22 (6:34) Dueling Ferries: Opening 10 in 68, back 10 in 63. Started over 7 min pace and worked gradually down from high 6 pace from there. 6:30s by 8. Ran last 5 at 6:15 pace.
S - 10.5
Total - 85
Week of August 10
M - 6
T - 11 with Luke and Outlaw
W - AM 12 - 5 by 2k with 2 min rest on bike trail trying to run smooth at 10-15 seconds faster than marathon pace. Somewhat successful. Had some stomach problems. Reps were 6:50-55 so roughly 5:30 pace or slightly faster.
Th - 10
F - 10
S - 6
S - 12 - Falmouth Road Race - 46th. 39:36.
Total - 68
Week of August 17
M - 7
T - 10
W - AM 10, 10 by 2 min on/1 off PM 4.5
Th - 9.5, 5.5
F - 12
S - 10
S - 20 - 1 WU, 19 in 1:59 (6:15 avg) on hilly loop. Humid. Decent effort. But when I wanted to get rolling, at 16, I started struggling. Finished with a few laps on high school track.
Total - 88.5
Week of August 24
M - 6
T - 17 --- AM 10 PM 7
W - 17 --- AM 5 PM 12 - Track: 3 by 2k (6:24, 19, 15); 2 by 1600 (5:00, 5:00). 3:30 rest.
Th - 14.5 --- AM 7 PM 7.5
F - 10
S - 12 - 3 WU, Gettysburg Alumni XC 5k, 4th, 16:53, change shoes, 5 by 1k on the course at marathon effort with 3 min rest, 2 CD
S - 16
Total - 92.5
Week of August 31
M - 6
T- 15 --- AM 10 PM 5
W - 18 --- AM 12 - 4 by 2 miles on Anacostia trail w 3 min rest. Rough. Too humid. 10:53, 54, 11:08, 11:50. PM 6
Th - 10
F - 11
S - 15 --- 10, 5
S - 20 --- AM 6 PM 14 - Larry Noel 15k, 54:33, 1st. Good practice running marathon effort in the heat on a hilly course.
Total - 95
Week of Sept. 7
M - 7
T - 15 -- AM 10 PM 5
W - 17.5 -- AM 8 PM 9.5
Th - 8.5
F - 22 (2:22:40; 6:29 avg.) Threw in a faster mile every 4 miles. Got in a pretty good rhythm, with times varying a bit during stretches when I had to negotiate bridges and more traffic.
S - 7
S - 14
Total - 91
Week of Sept. 14
M - 15 --- AM 8 PM 7
T - 16 --- AM 10 PM 6
W - 0 - off, sick
Th - 15 --- AM 9 PM 6
F - 11.5
S - 10
S - 20 - Navy Air Force Half Marathon - 1:17:27, 20th. Had to go into this with a run-for-fun mindset. Still getting over cold and didn't want to run hard and set myself back another few days. A solid run at marathon "effort" and helpful to practice things I am not good at - taking water, gels.
Total - 87
Week of Sept. 21
M - 6
T - 15 --- AM 10 PM 5
W - 18 --- AM 6 PM 12: Workout was 4 by 2 miles on roads w 3 min. First two were on point (10:40) with Luke, Sam, Kieran. Towards end of 2nd, though, I felt a twinge in my quad. Strained my hip flexor. Hoped it would work itself out on the 3rd, but it didn't. 11:00, and called it day, jogged in.
Th - 13.5 --- AM 7 PM 6.5
F - 11.5
S - 11
Total - 100
Week of Sept. 28
M - 6
T - 15 --- AM 10 PM 5
W - 15 --- Todd's War session: 44:45 for 8 miles on the track alternating miles at MP with intervals between 1600 and 400.
Th - 8
F - 14 -- AM 10 PM 4
S - 11
Total - 91
Week of Oct. 5
M - 6
T - 17 --- AM 5 PM 12, 10 by 800 (2:25 avg)
W - 8
Th - 9
F - 12
S - 10 --- 4 mile tempo on track, 22:35, 6 by 150. Windy!!
S - 17
Total - 80
Week of Oct. 12
M - 6
T - 10
W - 14 --- AM 5 PM 9, Mall, 3 by 1 mile with 2:30 rest (5:00, 4:55, 4:50)
Th - 8
F - 9
S - 8
S - 14 --- 10 steady (6:25 avg), 3 on hilly stretch (5:50, 5:50, 5:30)
Total - 70
Week of Oct. 19
M - 6
T - 10 --- AM 5 PM 5
W - 8 --- Roads: 2 miles in 11:32 (5:48, 44), two minutes rest, two by ½ mile at 5:18 pace, 5:15 pace
Th - 6
F - 5
S - 4.5
S - Marine Corps Marathon. 2:34:45, 17th. This is one of my best efforts and my best marathon since 2009. I expected to run faster but understand why I didn't. I will post some additional thoughts soon.
