4/13/12 (Friday) Activities

Today I ran 20 miles in 2:28:58.  I ran the first mile at 7.5 mph; then the next 7 miles at 8.1 mph; then for the next 3 miles I increased it by .1 mph at the start of each mile.  For the next 5 miles I ran at 7.5 mph, then I ran the final 3 miles at 8.1 mph, running the last .15 miles at 9.3 mph. 

In the evening I cycled for 1 hour 35 minutes.  Since I am leaving early tomorrow for a conference, I will not have time to get a run and a bike ride in.  It is pretty tiring to do a long run and a longer bike ride in one day, but I know how much it helps my fitness so it is worth it.

4/12/12 (Thursday) Activities

Today I ran 2 miles in ~16:20.  This is just my easy run to keep my legs loose, mostly run at 7.1 mph.

In the evening I cycled for 30 minutes.

4/11/12 (Wednesday) Run

Today I ran 12 miles in 1:26:56.  I ran the first mile at 7.5 mph then the next 9 miles at 8.3 mph, then the next mile at 8.4 mph, and for the last mile for the first .5 miles ran at 8.5 mph and the second .5 miles ran at 8.7 mph, running the last .15 miles at 9.6 mph.

4/10/12 (Tuesday) Run

Today I ran a total of 11 miles.  I ran 8 miles in the morning in ~57:45.  I ran my usual warm-up mile then did a fartlek run for the next 6 miles in just under 42 minutes, with speeds ranging from 7.8 mph to 10.3 mph, with the longest 10.3 mph run for .25 miles and most of the time I was 8.1 mph or higher.  Then the final mile I ran the first .25 miles at 7.5 mph, the next .25 miles at 8.1 mph, and the remaining .5 miles at 7.8 mph, though I ran the final .15 miles at 10.3 mph.

In the evening I ran 3 miles in 23:53.  Just an easy outside run.  My goal with these is always to stick around an 8:00 min per mile average pace.

4/9/12 (Monday) Activities

Today I ran 5.25 miles in 40:16.  Just my usual Monday run which is mostly easy (i.e., 7.5 mph) but for the last mile I run alternate 200 yards at 7.5 mph and 200 yards at 10.3 mph, finishing up the last .15 miles at 10.3 mph.

In the evening I cycled for one hour.

4/7/12 (Saturday) Activities

Today I ran 5.75 miles in ~51:24.  This was my usual Saturday run but at the 5 mile mark I ran at 7.5 mph for .25 miles, then 7.3 mph for .25 miles, then 7.1 mph for the last .25 miles.

After coming home and getting a quick snack, I cycled for 1 hour and 35 minutes.

Total running miles for week = 61
Total cycling minutes for week = 3 hours 5 minutes

4/6/12 (Friday) Run

Today I ran 24 miles in 3:03:32.  I ran the first 5 miles at 7.6 mph; the next 7 miles at 8.7 mph; the next 5 miles at 7.6 mph; the next mile at 8.7 mph; the next 5 miles at 7.6 mph; and the last mile at 8.1 mph, running the last .15 miles at 9.3 mph.  I felt really hammered when I got done with my run today.  Not just tired, but it was everything I could do to run this.  Just a really tough run today, much harder than last week. 

I still was not fully recovered the next day.  This is not good.  At the end of your run you want to feel tired, but like you could still run a little further if you had to, and that it last into the next day could be a sign of overtraining.  Since I am obviously not posting this on the day I ran, I found out later I was sick.  The following week I did my run on Tuesday, a hard run, and I felt so wonderful.  I just did not realize I was sick.  I thought I had a little something, but with allergy season here I just wrote it off to that.