Ocean Drive Week 9 - 02.17.14 - 02.23.14

02.17.14 - 7.1m - 9:24 avg pace - after a big week last week a much needed recovery run on the mill this morning to kick-off the week.

02.18.14 - 11.6m w/3x2m@HMP w/800 rec - another run on the mill. Legs felt good today for one of my favorite workouts Splits if 7:05, 7:03, & 7:02.

02.19.14 - 6.3m - 8:55 avg pace - probably one of my more enjoyable runs in awhile even for a recovery/easy run Just enjoying running outside again in decent temps.

02.20.14 - 13.4m w/9m@MP - 7:23 avg pace - Could it be 2 days ina row outside running? Really wanted to get MP run outside today. Started warm-up and slipped on some black ice made me decide MP portion at least was going to be on the mill with w/u & c/d to and from Y. Like my last few MP runs treat them like a wave tempo alternating pace every few minutes from 7:13 to 7:25. Felt really strong for 9m.

02.21.14 - 8.3m - 8:37 avg pace - weather decent again today so took it outside again. Black ice not an issue on a easy day. Started out at a recovery pace and finished up at a easy pace. Splits kinda all over the place today, but just good to be outside running.

02.22.14 - 18.1m LR - 8:09 avg pace - decided to do my LR a day early since weather was nicer than Sunday would be. Ran a good portion on the Chambersburg Half course. LR at a good consistent moderate pace for first 12m and hit some nasty headwind last 5-6m and a tougher to finish off. Still pretty happy with a solid run getting 18 miles in under 2:30.

02.23.14 - 12.3m - 8:09 avg pace - shorter run today ormore like a MLR for 12 miles with some more miles on Cburg course. Legs felt good althogh a bit fatigued from 18 yesterday especially on some of the hills on Springview. Solid run to top off week though.

77 miles for the week for Week 9. A new weekly mileage PR and right whereI want to be training-wise with 5 weeks till Ocean Drive.

Ocean Drive Week 8 - 02.10.14 - 02.16.14

02.10.14 - 6.21m - 9:21 avg pace - well deserved recovery day to kick-off week after a BIG weekend of back-back LRs.  of course it was at Y on the mill. Some strength and core afterwards to top off a nice easy recovery day.

02.11.14 - 10.22m - 4x1.5m@HMP w/800 rec - Warm-up & cooldown w/ intetvals at 7:08 cut down to 6:49/6:49/6:44/6:41 respectively. Solid run and felt really strong at end even for mill run. 

02.12.14 - 5.27m - 9:09 avg pace - short easy recovery day with some lite strength & core. Legs feeling good. 

02.13 14 - 13.4 w/9m@MP - 7:25 avg pace - with a nasty snowstorm on the way another MP run on the mill. Solid run alternating paces from 7:30 to 7:13 just to keep it interesting. Finished up before storm got really bad in am.

02 14.14 - 7.2m progression run - 8:40 avg pace - another day on the mill. Legs feeling good after yesterday's MP and a short progression run with paces from 9:30 down to 7:44 

02.15.14 - 12.2m 8:30 avg pace - another snow dump overnite took yet another run this week inside. Kept it really easy with a LR tomorrow. Legs feeling good.

02.16.14 1-20.8m LR - 8:25 avg pace - plan was to run 18 today on the half course but not really sure the condition of course decided to run to Norlo Park to run a few miles with running group. Nmoderatr pace to/from Norlo and easy for few miles when I got there. Norlo is 7 miles from house so perfect distance to get good LR in and few miles with friends. Probably ended up with too much at Norlo as when sll was said and done had my first 20+ miler in over a year.

Really solid week with 75.3m even with all the snow this week. I have not run this many miles in awhile. It felt good. 6 weeks to go till Ocean Drive.

Ocean Drive Week 7 - 02.03.14 - 02.09.14

02.03.14 - SRD - decided to take my rest day today as I stayed up too late watching that crappy Super Bowl. J10 days in a row running a much needed rest day anyway.

02.04.14 - URD - overslept this morning. Some winter mornings the bed seems a much better option than running mile repeats.:) Not a real great start to this week to say the least.:)

02.05.14 - 11.46 w/6x1m @HMP w/600 rec - thanks to the shitstorm of ice and snow took quality day to the Y. Mile repeats starting at 7:13 cutting down to 6:49. Legs felt really strong today especially after 2 rest days. Finally got week off to a good start with some solid quality.

02.06.14 - 10.24m Progression Run - 9:30 to 7:44 - 8:40 avg pace - with the missed runs this week ran a bit farther than would have liked today but solid progression run on the mill. Legs felt really good all things considered.

02.07.14 -  11.56 w/8m@MP - 7:27 avg pace (MP miles) - roads still a bit icy so so took MP run to Y. kept pace between 7:30 -7:13 playing with incline along the way. Solid workout and not kinda week I'd like to have typically with basically 3 quality days in a row.

02.08.14 - 14.7m - 8:18 avg pace - stretched my Saturday run a bit farther as I wanted to still try and hit my planned mileage for week. Ran most of the miles on local half course to get in a good amount of hills. Held back a bit even if some sp;lits did not say that. Not like 8:18 is really holding back I guess.:)

02.09.14 - 15.5m - 8:02 avg pace - planned on 18 miles today but cut it short considering my 14+ yesterday. Not worth stretching it out just to try and hit 70m this week.Not about making up miles. Legs felt amazingly good today especially with how messed up my running week is. Strong finish with a neg split. Really happy with how the back-to-back-LRs went but probably something I would not do or should do every week.

Really salvaged the training week with 65m in 5 days none the less. My legs feel like I ran that much in short amount of time too. Half way thru training with 7 weeks left till ocean Drive. definitely feeling really good and where I am training wise. A few more really hard weeks before the Cburg Half which I am really excited to see how I do as a tune-up to ODM.

Ocean Drive Week 6 01.27.14 - 02.02.14

01.27.14 - 7.25m - 8:40 avg pace - A run outside after a week mostly on mill last week. Felt good to get outside again at a nice leisurely easy pace.

01.28.14 - 8.82m -  w/u - 3x1600 w/600 rec - c/d - back on the mill with chilly temps for my last Hanson speed workout of 3x1600s before switching to more race specific workouts next week. Dialed it in at 6:44 and cutdown to 6:15/6:11/6:03 respectively. Felt really good for my last really fast speed workout. Definitely starting to see some adaptation in my 6th week of training I think.

01.29.14 - 4.2m - 9:40 avg pace - next few weeks switching up training from Hanson book to more of the online plan to get some extra mileage in. 4+ mile recovery run at the Y with some strength and core afterwards. legs feeling good after a short recovery run vs. a standard RD

01.30.14 - 10.57m w/8m@MP - w/u - 7:25 avg pace (MP) - c/d - another chilly morning and MP run at the Y. MP run felt really good alternating pace from 7:30 to 7:13 playing with incline as well. Shortened c/d as I ran out of time. Just having hard time getting in more than 10m in during week when I need to hit Y. Need to workon this, but only really need to deal with this crap weather another month and not really worried about missing c/d miles as long as I get my workout in.

01.31.14 - 9.7m - 8:18 avg pace - good to get outside again after all week on mill. legs felt strong today after my MP run yesterday. Stretched run a little farther than planned, but legs were really flowing today and could of went a few extra miles if I really wanted to. Solid run today.

02.01.14 - 11.01m - 8:05 avg pace - Is it spring? 2 days in a row with decent temps to run outside. Legs felt great today and wnated to go a bit faster than I really wanted to go today. You just have to go with what your legs will give you some days. Good to put some time on the Cburg Half course after not running on it in January with crap weather we have had the last few weeks. Strong start to February.

02.02.14 - 14.6m - 8:05 avg pace -  Absolutely beautiful running weather for February. Long run day with bulk of miles on the Cburg Half course. First few miles a bit on fast side but keep it consistent to my Hanson LR pace. Few of the hills I was really working and pace slowed a bit. Springview climb really kicked my ass today going heading back to middle school. Good to start getting some runs in on half course again.

66.1 miles for the week to close out Week 6. Solid week this week and really think Im starting to see some adaptation to training. Hard to believe ODM is in 8 short weeks.