Fri - 12/31 - run 9.0 miles

I had on the schedule, although I am actually behind schedule for this week, to run 8 miles. Once I got out, the running seemed relaxed and I went another mile to make it 9 for today and 20, so far, for the week. This has been my longest effort since a 10 mile trail race back in March. It is the longest continuous running I've done in maybe 10 years. Even back last year when I trained for the 50k, my longer runs typically had some sort of break in them; a walk here, stop for a drink there. Nine miles without stopping is long for me. I don't particularly feel fast right now. That's probably because I have gained a few, or 7, lbs. I think once this weight comes off, I will again start to feel like I am faster. I can't wait to think how I will feel once I am back down into the 170s.

Training notes ...

When I look at the schedule, I get a bit scared because I am no where near where I wanted to be at this time. At least I don't think I am. But, I am only in the 1st week of a 5 week block to increase volume and intensity. Then I have a 5 week block of volume above and below of goal pace. Above will be 95% at shorter distances, like 1/2 and 1/4, and below will be 105% at longer stretches, like 1.5-2.0 miles. This block is followed by a 5 week block at goal pace. This will teach my body what the goal pace is so there will be no surprises come race day. No going out too fast or too slow because I will be able to feel the correct goal pace. I will also incorporate fartleks into this block as well. (This is the last 3 segments of 4 of a simplified version of the Renato Canova training principal) Then I have scheduled 3 weeks to taper. True cutting down the mileage in this phase so I can go into the race rested. When I look at the schedule this way, I don't get quite as overwhelmed. I'm looking forward to the next 17 weeks.

Thurs - 12/30 - run 5.0 miles, bike 9.5 miles

I biked 9.5 miles on the cycops. Power outage was 116. Way too low for a short ride. Mentally, I've got to get tougher than that.

Ran 5.0 on the treadmill. Hill repeats again. Quarter mile repeats at 3/4/5/6/7 at 9.05 pace. Progressive on the pace leading up to the hill, 8.27/8.20/8.13/8.06/8.00. Shorter than what I wanted (7 was on the schedule) but a solid effort.

2 sets of leg presses with 4 plates for 10 reps each. Then 2x19 squats with 25# dumbbells.

Tues - 12/28 - run 6.0 miles

I ran a hill repeat workout on the treadmill. Quarter mile repeats at the end of each mile. I ramped up the hills from last week to 2.5/3.5/4.5/5.5/6.5/7.5 and decreased the pace from 9.05 last week to 8.57 on the hills. Overall pace was also decreased to about 8.27-8.20 pace for the flats. Solid effort.

Monday - bike 21.7 miles

I walked out the door to run and my stomach was rolling. Too much crap over the Christmas weekend I'm sure. I got on the Cycops instead and bike easy for 21.7 miles (Nationals distance). I should be able to make up mileage this week as I'm still off and I'm planning on taking the boys to sitters, at least for a little while on Wed and Thurs.

Week Total - run 22 miles, bike 0

Obviously, I didn't get in my planned 31 running miles this week or my 40 miles on the bike. Too ambitious for the week of Christmas? Maybe.

Fri - 12/24 - run 5.5 miles

Christmas Eve - I had planned to get in a 3 mile run today and a 4 mile run on Christmas Day. I don't know what I was really thinking there. But I went out today with the goal of making 4 miles and ended up going 5.5, a major accomplishment for me. I ran the last mile in 6.41 and the last half in 3.06. A good run.

Wed - 12/22 - run 7.0 miles

I ran 7 total miles on the Y treadmill in 4 segments: 1/2/2/2. I almost quit before the last segment (and also the 3rd) as miles 4 and 5 were mentally tough. I talked myself into the final 2 and it ended up being a good segment. I wasn't as tired, once I got going, as I thought I would be after yesterday's tough outing. Another good day where I willed myself to complete what I had on the schedule. In the past I would have told myself to just cut the run short, or not run at all, and make it up at the end of the week. Which of course I never did. I am trying to stick to my schedule as much as I can. I'm beginning to become a little better disciplined than I ever have been. Too early to tell for sure, tho.

Tues - 12/21 - run 6.0 miles

Jake woke up with a fever today so I didn't take him to the sitters. Instead, he and I went to Kohl's then Target for some Christmas shopping. What looked like a day that I might not get in the time to run at all turned into one of my better runs recently after Gran and Paps took Jake to eat lunch with them. 6 miles on the YMCA treadmill with 1/4 mile hill repeats at the end of each mile. 6x1/4 hill repeats at 2.0/3.0/4.0/5.0/6.0/7.0 incline. Very solid effort.

Mon - 12/20 - run 2.1 miles

Quick run from home. Planning on a big day tomorrow as I should have some time to myself.

Week Total - run 28 miles, bike 13.5 miles

Finally! I hit every run workout this week. Now, just 19 weeks like this one (running what's on the schedule, not running 28 miles) and I'll be ready for Nationals.

Sun - 12/19 - 4.1

Easy 4 mile run from the house today. It was on the schedule, so that's what I did. Plain and simple. I hit every run workout this week. If I can do that 19 more times, then I'll be ready for Nationals.

Sat - 12/18 - Run 8.0 miles

I did the 8.0 mile trail run/hike today. Quinn Springs to Oswald Dome, 4 miles up with 2200 ft of climbing then 4 miles down. Tough outing. I'm glad I went but I did not enjoy it much at all. I'm not real sure why. Almost perfect temp - about 40 degrees. Maybe it was the trail covered in leaves which hid the rocks and made it difficult to run for much of it. Plus I was a bit weak because I hadn't eaten much before. Anyway, solid workout and a good break from the usual.

Fri - 12/17 - Bike 13.5 miles

I didn't get time to bike the full 20 and tonight we took the kids on a ride to the North Pole on a "Polar Express". But I was able to get in 13.5 miles with an 8 minute aero position and 7x1 minute, with 1 minute rest, at about 250 watts.

I plan on making a trail run with some friends of about 8 miles tomorrow. And I will attempt to get in another 10 miles or so on the bike tomorrow nite.

2011 Schedule

I penciled in the races for the coming year. Obviously, Duathlon Nationals is the priority. I grant myself the right to scrap any of the others.

February 12 - Strawbery Plains 10k (about halfway between now and Nationals so I will be using it to gauge my fitness/speed)

April 2 - Hammer Duathlon (4 weeks prior to Nationals. I want to do a small, local race with some adequate fitness just to see how I fare. A good chance for me to work on transitions)

April 30 - Duathlon Nationals

June 17-19 - Chattanooga Stage Race (I will use training to complete this run, and then the run itself, to springboard summer fitness to a new level)

July 17 - Crazy 8k - (Fastest 8k in the world. I will use it to gauge speed)

September 24 - Duathlon World Championships (the Dream)

December 17 - Lookout Mountain 50-miler (A challenging end to a great year)

Thurs - 12/6 - run 6.0 miles

I ran 6.0 miles on the treadmill. It was a little broken up; 1 mile then pee break, 3.1 miles then accidently turned off treadmill, 2x15 dumbbell squats, 1.9 miles. I wanted to stop at about 3/10 of a mile. Usually, these thoughts go away as I continue. Today, they increased. My body hurt (probably a little too hard yesterday) and my stomach started cramping as well. I pushed through though. It wasn't fast but I did several hills to try and get my mind off the running. May actually be one of my best runs this year considering how much I wanted to stop. I've always been a little lacking in the discipline department, but not today. Isn't that the definition of discipline; doing what you need to do even though you don't want to?

20 mile bike planned for tomorrow. We'll see if the new found discipline last longer than 1 day.

Wed - 12/15 - run 6.5 miles

Excellent workout on the treadmill. I ran in 2 blocks: 3.5 miles with a repeat of Monday's hill work. The last quarter of each mile was a hill, 2.5/3.5/4.5. I took a break and did a couple of sets x 15 reps of leg pressess then back for the 2nd block: 3.0 miles with sprints the last 1/10 of each half. Paces were 6.18/6.15/6.03/6.00 and then 5.52 pace for a quarter at about mile 2.5ish. Very solid effort.

Mon. - 12/13 - run 3.5 miles

3.5 miles on the YMCA treadmill. Quarter mile hills at the end of each mile and a 3/10 max effort (6.00 min pace) at the end. Solid, albiet short, effort.

I talked with a friend of mine who is also the cc coach at my old high school. We discussed how I need to get my long run up to around 20-22 miles along with some mileage during the week as well. He said that the 22 miler would do wonders for my 5k time. I should hope so. Hopefully, I will be able to run with him some. It will keep me motivated.

Fri - 12/10 - run 7.0 miles

I ran a route today that I call the "ridgeline" for lack of a better term. It is only a mile from my house. It is a short 8/10 mile stretch along a ridge that I do several laps on then back to the house. Today I put in 6 laps on it which translates to 6 significant hills plus the mile out and back to my house has one hill that I obviously traverse twice making 8 hill repeats for the 7 miles. This has been my longest run since spring. I did the last half of the run faster than the first half. A good run.

Wed - 12/8 - run 5.0 miles

It was cold so I cut my scheduled 6.6 mile run short to 5.0. Nothing special, no watch, just mileage. I may have to turn to the YMCA soon, tho, it is supposed to continue to be cold.

Mon. - 12/6 Run 4 miles

Cold - 27 degrees. Started later than I wanted so I only got in 4 of the 7 I wanted to run.

Wed - 12/01 - Bike 10 miles and Register for Duathlon Nationals

Today was the first day of registration for the Duathlon Nationals in Tucson. I have been waiting for registration to open so I can finally commit and I did. I have been having headaches for the past week and had a CT scan done today to rule out anything unusual. It came back negative so I am assuming the HA are from stress related issues. One of the things that has been causing me stress is finding the time to adequately train. Now that I have signed up for the Nationals, I am going to make training a priority. Most of the time now I feel guilty for taking time away from the fam. No more of that. Although I hate that the training will take time away from the boys and Natalie, I have to remember that an hour here or there is going to benefit me from a health standpoint. It'll make me better. Anyway, 10 miles of biking on the trainer (which isn't going to win me any races).