Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:30, 5:32, 5:22, Finally getting back to feeling good.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:15 pace.
Felt stronger.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 113 Miles
Wednesday, September 17, 2008
Training Week September 8 - 14
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
1 Mile at 5:30 too trashed from the half.
4 Mile Cool-down.
Day Total: 17 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:20 pace.
Felt stronger.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 120 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
1 Mile at 5:30 too trashed from the half.
4 Mile Cool-down.
Day Total: 17 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:20 pace.
Felt stronger.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 120 Miles
Training Week September 1 - 7
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
4x800m at 2:45
1x1,600m at 5:30
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
14 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 16 Miles
Sunday:
1 mile warm up
Half marathon at 1:24.
3 Mile cool down
Day Total: 17 Miles
Week Total: 123 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
4x800m at 2:45
1x1,600m at 5:30
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
14 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 16 Miles
Sunday:
1 mile warm up
Half marathon at 1:24.
3 Mile cool down
Day Total: 17 Miles
Week Total: 123 Miles
Training Week August 25 - 31
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:40, 5:42, 5:40.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
15 Miles a.m.
5 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 20 Miles
Week Total: 124 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:40, 5:42, 5:40.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
15 Miles a.m.
5 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 20 Miles
Week Total: 124 Miles
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