JohnK

6 miles total, first 2 easy then 3,200m on track in 12:19 going 96, 95, 94, 93 (= 6:18), 92, 91, 90, 88 (= 6:01) and 2 mile easy. 

5 miles easy.

4 miles easy.

Pleased to finish 2nd overall (of 595 finishers) in a respectable 1:23.50 on a hilly course under chilly & windy conditions. Pacing was tough with these conditions. Went 6:13, 12:48, 19:06, 25:32, 31:43, 38:08, 44:27, 51:10, 57:42, 1:04.14, 1:10.32, 1:17.08, 1:23.12 = 6:13, 6:35, 6:18, 6:26, 6:11, 6:25, 6:19, 6:43, 6:32, 6:32, 6:18, 6:36, 6:04 + :38. Strong finish, felt pretty good throughout.

8 miles easy.

10 miles easy.

12 mile fartlek, going 2 x :30, 2 x 1:00, 2 x 1:30, 2 x 2:00, 2 x 3:00 and back down, all with 1:00 recoveries, then 1600m on track in 5:43 and 3 cool-down.

11 miles, mostly easy but picked up the pace at some points.

10 miles, mostly easy but included several pick-ups and strides.

2.5 mile warm-up than 10 x 1000m on track in 3:39.5 ave. with 200m jog recoveries (~1:00). 3.25 mile cool-down. Good workout. Feel I'm on track for sub-37:00 track 10K on April 20th.

15 miles total in 1:45.30. Out-and-back first 14.2 going easy out 7.1 in 51:50 and gradually increasing pace over next 7.1 in 47:20 with last three in 6:34, 6:20, 5:52 (= 1:38.10 for 14.2) then a mile easy in 7:20. Felt very good, especially considering yesterday's workout.

8 miles easy. Felt good considering demanding running the past two days.

12 miles total, first 6 easy then 0.5 with some strides followed by 3,200m on track starting with first 400 in 93 and very gradually increasing speed to finish in 11:55 (w/ last 400 in 86). 3.5 mile cool-down.

10 miles total, mostly easy with 8 x 100m strides on track.

13 miles total, first 3 to warm-up w/ a few strides then fartlek next 6 miles going 2 x :30, 2 x 1:00, 2 x 1:30, 2 x 2:00, 2 x 3:00 and back down (w/ 1:00 recovery jogs except :30 for the :30 pick-ups) then 1600m on track in 5:37 (84.5, 84.5, 85.0, 83.0) and 3 miles cool-down.

10 miles, easy except 8 x 100m strides on track and also one 400m in :78 (just at about mile race pace). 

Am feeling strong and more confident of my fitness for 10K and above, but it's clear I'm lacking speed! I don't know that I could race a mile any faster than 5:15 right now, and even that would not be easy. But I guess it's not such an issue if I'm focusing on 10,000m training.

14 miles with Saturday a.m. group in 1:43. Felt good although had a sore throat and some body aches later in the day.

10 miles total, first 1.75 to warm up then 10,000m on track alternating 2400 below MP (9:38), 600 at ~5K pace (2:09), 2000m below MP (8:07), 500 at ~5K pace (1:46), 1600m below MP (6:30), 400m at ~5K pace (84.5), 1200m below MP (4:53), 300m at ~5K pace (63.0), 800m below MP (3:14), 200m better than 5K pace (41.0) = 39:25.5 total for 10K; 2 miles cool-down. Felt pretty good, kind of challenging to keep changing the pace so a good workout. Don't know that I could manage 2:30 faster than this for an evenly-paced 10K on the track, but that's the goal (sub-37:00) for 4/20.

8 miles easy. Felt good, though in need of a very easy day.

A.M.:  10 miles total, first 7 as a fartlek run then 1600m on track in 5:35 (84.5, 84.5, 85.0, 81.0) and 2 miles cool-down. Good effort on the 1600 but it's kind of distressing to realize I certainly couldn't race an all-out 1600/mile in under 5:15 whereas I was ~:15 faster 5 years ago. (Ran 5:00.3 in 2002.) And 10 years ago I'd comfortably cover the first mile of a 5K road race in 5:15 or so. In other words, getting old stinks!

P.M.:  4 miles easy (30 mins.).

8 miles easy. Felt good.

11 miles total, first 2 as warm-up then 10K solo effort on the track in 38:22 (Ks in 3:51, 3:52, 3:52, 3:52, 3:51, 3:51, 3:50, 3:49, 3:49, 3:45 = 19:18 + 19:04) and 1.75 miles cool-down. Felt good, under control the whole way and I could definitely go faster on my own; not sure how much faster I might manage in an actual competition but 37:00 on 4/20 seems within reach, although it will be difficult. Obviously even pacing will be key -- will just have to keep hitting those :89 400s and hope to have a bit of a kick over the final laps! With four weeks to go this was encouraging, especially as it wasn't that tough. But finding 1:23 to cut off my time won't be so easy.

9 miles easy except 8 x 100m strides on track and a hard 400m toward the end.

12 miles total, first 2 as warm-up then 4 x 1200 and 3 x 1600 on track, all with 500m recovery jogs (mixed with just a little walking toward the end; recovery time was 2:30 up to nearly 3:00), then 2 mile cool-down. Goal was 4:27, 4:24, 4:21, 4:18, 6:00, 5:56, 5:52. Ended up running 4:27, 4:24, 4:20, 4:17, 5:56, 5:55, 5:52. Felt good; wasn't exactly well rested because of a fairly hard 10,000m on the track 48 hours previous, so especially given that I'm pleased.

13 miles fairly relaxed (1:35). Felt good despite track workout yesterday a.m. and an hour of tennis in p.m.

9 miles, mostly easy but with a few strides and a hard 400. Felt good.

A.M.:  11 mile fartlek, first 2.5 easy then fartlek the rest of the way. Wasn't feeling so great early on so it was moderate at best, and I bagged the hard 1600m on the track I ususally do before a 2 mile cool-down. But instead I did 2 miles fairly hard on the roads in 11:53 and felt quite good during that. (This was miles 9 & 10, followed by a mile cool-down.)

P.M.:  5 miles easy (36:30).

8 miles easy except strides. Felt okay.

11 miles total, first 2 as warm-up then 3200 on track in 11:50 (5:56 + 5:54), 2.5 mile jog, 2 miles on road in 11:38, 2.5 miles easy. Didn't feel great at first and was disappointed with the 3200 on the track -- had wanted to hit :87 per 400 (~11:36) but I was dragging. (Maybe all the pollen is getting to me?). I certainly could have gone faster than 11:50 but it wasn't supposed to be nearly all-out or feel all that tough. Nevertheless, I felt considerably better during the 2 mile, which I'll admit has a net elevation loss but I was definitely moving faster.

10 miles total, first 7 fairly relaxed then picked it up to 6:20 for mile #8 and 6:00 for mile #9 then the final mile easy. Felt pretty good.

13 miles total, first 1.5 as a warm-up then 5 x 1K on track in 3:42, 3:41, 3:40, 3:38, 3:37 (all with 200m recovery jogs, ~1:05 each), twice the recovery after #5 followed by 5,000m tempo in 19:30 (1600s in 6:18, 6:17, 6:13 + :43 for the last 200m) and an easy 5 miles. Felt okay although not quite as strong as hoped during the 1K repeats, but it was still dark during those which makes it a little harder. Might have tried to get the 5K tempo a little faster but this was okay as a tempo effort, plus I almost seemed to feel stronger as it went along so that's a good sign (i.e., that this pace isn't all that demanding even when I'm somewhat fatigued). Am thinking about a 5K road race next Saturday as a tune-up for the 10K on the track two weeks later.