Week 12

Mon Mar 5
AM 6 miles
PM 12 miles, core

Tue Mar 6
AM 10 miles
PM 0ff

Wed Mar 7
AM 10 miles, 5x Christian Hill 2:55, 2:55, 2:52, 2:53, 2:49
PM 8 miles

Thu Mar 8
AM 12 miles
PM 8 miles, core

Fri Mar 9
AM 6 miles, 8 x250m strides
PM 12 miles

Sat Mar 10
AM 14 miles
PM 6 miles

Sun Mar 11
AM off
PM 22 miles (2:15min) w/ 10mile fartlek in middle (5:35 pace)
2x (4min-3-2-2-3-4)
4x 60sec
half recovery

126 miles

Week 11

Mon Feb 27
AM 10 miles
PM 10 miles

Tue Feb 28
AM 10 miles, 5x Christian Hill 3:01, 2:57, 2:56, 2:55, 2:55
PM 8 miles, drills, strides, core

Wed Feb 29
AM 12 miles
PM off

Thu Mar 1
AM 12 miles, core
PM 8 miles

Fri Mar 2
AM 5 miles
PM 12 miles

Sat Mar 3
AM 12 miles w/ Progresssion 10 miles 5:30, 5:27, 5:24, 5:20, 5:18, 5:15, 5:12, 5:08, 5:04, 4:57
PM 5 miles

Sun Mar 4
AM off
PM 20 miles

124 miles

Week 10

Mon Feb 20
AM 12 miles
PM 6 miles

Tue Feb 21
AM 10 miles, 5x Christian Hill 2:59, 2:56, 2:56, 2:55, 2:55
PM 8 miles, drills, strides, core

Wed Feb 22

AM 10 miles
PM 8 miles

Thu Feb 23

AM 12 miles

PM off

Fri Feb 24

AM 12 miles, 8 x 250meter strides

PM 8 miles

Sat Feb 25
AM 5 miles
PM 13 miles (1:21min), core

Sun Feb 26
AM 20 miles (2:06min) w/ fartlek last 9 miles (5:39 pace)
5x (5min on/ 2min off)

4x (3min on / 1min off)
PM off

124 miles

Very happy with the Christian Hill workout this week. Around this time of the year, it's tough breaking 3 minutes up that hill because of the cold air. Looking at my previous logs, I don't typically run much faster up Christian in the winter months anyway. I'm looking forward to some great training in the next 3 weeks. I don't feel fast but I feel like I'm establishing a good base. Thanks for reading.

Week 9

Mon Feb 13
AM 12 miles,core
PM 8 miles

Tue Feb 14
AM 8 miles, drills
PM 10 miles, strides

Wed Feb 15

AM 13 miles, 5x Christian Hill
PM 7 miles, drills, strides, core

Thu Feb 16

AM 12 miles

PM off

Fri Feb 17

AM 13 miles, strides

PM 8 miles

Sat Feb 18
AM 13 miles
PM 7 miles, core

Sun Feb 19
AM 20 miles (2:07) w/ 10 mile fartlek in middle (5:38 pace)
5x (5min on/ 2 min off)

5x (3min on / 90 sec off)

5x (15sec on/ 10 sec off)
PM off

131 miles

I will keep the log here as I build up for the outdoor season for anyone interested in keeping track of my progress. For now though, nothing too specific, just fartleks, tempos, hills and long runs. I'm putting in the "dirty" work so I can be very strong for when real track workouts start. I'm very excited because I haven't had a full track season since college. I also haven't had any racing since Dec 4.