Training Log

8/12/15 - 11 mile run
8/11/15 - 11.5 miles run during fartlek workout (4 min on, 2 min off, 2 min on, 2 min off) x 4
8/10/15 - Off Day
8/9/15 - 10 miles run including the Bobby Doyle 5 Miler
8/8/15 - Off Day

Weekly total - 72.25 miles on 7 runs.
8/7/15 - 4.5 mile run
8/6/15 - 10 mile run
8/5/15 - 11.25 mile run
8/4/15 - 11.5 miles run during fartlek workout (10x 2 min on/off)
8/3/15 - 11.5 mile run
8/2/15 - 11.5 mile run
8/1/15 - 12 mile run

Weekly total - 65.6 miles on 6 runs.

7/31/15 - 10 mile run
7/30/15 - 12 mile run
7/29/15 - 11 mile run
7/28/15 - 14 miles run during a track workout (6x1K)
7/27/15 - 11.5 mile run
7/26/15 - 7.1 miles run including the York Days 5K
7/25/15 - Off Day

Weekly total - 33 miles on 4 runs.
7/24/15 - 6.5 mile run
7/23/15 - 6.75 mile run
7/22/15 - Off Day
7/21/15 - Off Day
7/20/15 - Off Day
7/19/15 - 11.5 mile run
7/18/15 - 8.25 mile run

Weekly total - 70.95 miles on 6 runs.
7/17/15 - 11.5 mile run
7/16/15 - 15.25 mile run
7/15/15 - 11.5 mile run
7/14/15 - 15 miles run during a track workout (5x1K, 2x800, 4x200)
7/13/15 - Off Day
7/12/15 - 6.2 mile run
7/11/15 - 11.5 mile run

Weekly total - 87.25 miles on 7 runs.
7/10/15 - 11.5 mile run
7/9/15 - 11.5 mile run with 17 x 30 sec pick ups
7/8/15 - 11.5 mile run
7/7/15 - 13.5 miles run during a track workout (4x800 and 8x400)
7/6/15 - 11.75 mile run
7/5/15 - 11.5 mile run
7/4/15 - 16 mile run

Weekly total - 87.25 miles on 7 runs.
7/3/15 - 12 mile run
7/2/15 - 11.5 mile run
7/1/15 - 11.5 mile run
6/30/15 - 14.25 miles run during a track workout (800,400,400) x4
6/29/15 - 11.75 mile run
6/28/15 - 15 mile run
6/27/15 - 11.25 mile run with a 4 mile tempo

Weekly total - 85.35 miles on 7 runs.
6/26/15 - 11.5 mile run
6/25/15 - 10.75 mile run
6/24/15 - 11.5 mile run
6/23/15 - 13.5 miles run during a track workout (8 x 800m)
6/22/15 - 11.5 mile run
6/21/15 - 13.5 mile run
6/20/15 - 13.1 mile run

Weekly total - 64.75 miles on 6 runs.
6/19/15 - 11.40 mile run
6/18/15 - 11.25 mile run
6/17/15 - 10.25 miles run during a track workout (8 x 1000m)
6/16/15 - 11.25 mile run
6/15/15 - 11.4 mile run
6/14/15 - Off Day
6/13/15 - 9.2 miles run including the Market Square Day 10K

Weekly total - 64.3 miles on 6 runs.
6/12/15 - Day Off
6/11/15 - 7 mile run
6/10/15 - 10 mile run
6/9/15 - 11 mile run
6/8/15 - 11 mile run
6/7/15 - 13.1 mile run
6/6/15 - 12.2 miles run during a track workout (6 x 1200m)

Weekly total - 70.75 miles on 7 runs.
6/5/15 - 11.75 mile run
6/4/15 - 11 mile run
6/3/15 - AM: 6.2 mile run. PM: 6.2 mile run with 10 x 30 sec pick ups
6/2/15 - 11 mile run
6/1/15 - 13.1 mile run
5/31/15 - 11.5 miles run during a track workout (4 x 1600m)
5/30/15 - Off Day

Weekly total - 76.2 miles on 7 runs.
5/29/15 - 11 mile run
5/28/15 - 11 mile run with 5 x quarter mile pick ups
5/27/15 - 11 mile run
5/26/15 - 11 mile run
5/25/15 - 13.1 mile run
5/24/15 - 10.1 miles including the Redhook Brewery 5K
5/23/15 - 9 mile run

Weekly total - 65.1 miles on 6 runs. 
5/22/15 - 10 mile run
5/21/15 - 10.5 mile run
5/20/15 - 10.5 mile run
5/19/15 - 11 mile run
5/18/15 - 12 mile run
5/17/15 - 11.1 miles run during a track workout (4 x 800m)
5/16/15 - Off Day

Weekly total - 71 miles on 7 runs. 
5/15/15 - 8.25 mile run
5/14/15 - 10.5 mile run
5/13/15 - 10.5 mile run
5/12/15 - 10.25 mile run
5/11/15 - 10.5 mile run
5/10/15 - 10 mile run
5/9/15 - 11 miles run during a track workout (8 x 400m)

Weekly total - 61.5 miles on 6 runs. 
5/8/15 - 10.5 mile run
5/7/15 - 12 mile run
5/6/15 - 10.5 mile run with 4 x 2 min pick ups
5/5/15 - Off Day
5/4/15 - 10.5 mile run
5/3/15 - 11 mile run
5/2/15 - 7 miles including the Children's Museum 5K

Weekly total - 45 miles on 5 runs. 
5/1/15 - Off Day
4/30/15 - 9.5 mile run
4/29/15 - 10.5 mile run
4/28/15 - Off Day. Yoga, core work, and leg strength.
4/27/15 - 10 mile run
4/26/15 - 10 mile run
4/25/15 - 5 miles run including Rescue Run 5K

Weekly total - 36 miles on 4 runs. 
4/24/15 - Off Day
4/23/15 - 9 mile run
4/22/15 - Off Day
4/21/15 - 9 mile run with 7 x 1 min pick ups
4/20/15 - 9 mile run
4/19/15 - 9 mile run
4/18/15 - Off Day

Weekly total - 40 miles on 5 runs.
4/17/15 - 8 mi run
4/16/15 - 9 mile run
4/15/15 - Off Day
4/14/15 - 8 mile run
4/13/15 - 9 mile run
4/12/15 - Off Day
4/11/15 - 6 miles run including the Run of the Savages 5K

Weekly total - 40.25 miles on 5 runs.
4/10/15 - Off day
4/09/15 - 8 mile run
4/08/15 - 8 mile run
4/07/15 - Off day
4/06/15 - 8 mile run. 7 mile progression with 1 mile cool down.
4/05/15 - 8 mile run
4/04/15 - 8.25 mile run

Weekly total - 32 miles on 4 runs. 
4/03/15 - Off day
4/02/15 - Off day
4/01/15 - 8 mile run
3/31/15 - 8 mile run
3/30/15 - Off day
3/29/15 - 8 mile run
3/28/15 - 8 mile run

The remainder of 2014 and beginning of 2015 was lost due to injury. During March 2015, I ran about a dozen runs as I tested my heel and tried to get back into training.

Weekly total - 127 miles biked on 7 rides
7/11 - Off day
7/10 - 30 mile bike ride
7/9 - 30 mile bike ride
7/8 - Noon: 10 mile bike ride Afternoon: 12 mile bike ride PM: 10 mile bike ride
7/7 - Afternoon: 22 mile bike ride PM: 13 mile ride
7/6 - Off day
7/5 - Off day

Weekly total - 18 miles on 2 runs. 129 miles biked on 6 rides.
7/4 - Off day
7/3 - AM: 10 mile bike ride PM: 10 mile bike ride
7/2 - 35 mile bike ride
7/1 - 35 mile bike ride
6/30 - 29 mile bike ride
6/29 - 10 miles run including the USATF NE Open Track Championships. Plus, 10 miles biked.
6/28 - 8 mile run

Weekly total - 71 miles on 7 runs.
6/27 - 10 mile run
6/26 - 11 mile run
6/25 - 11 mile run
6/24 - 10 miles run including the J.P. Morgan Corporate Challenge
6/23 - 8 mile run
6/22 - 10 mile run
6/21 - 11 mile run

Weekly total - 78.5 miles on 7 runs.
6/20 - 11 mile run
6/19 - 11 mile run
6/18 - 11 mile run
6/17 - 11 mile run
6/16 - 11 mile run
6/15 - 11 mile run
6/14 - 12.5 miles run including the Market Square Day 10K

Weekly total - 36 miles on 4 runs. Plus, 45 miles biked on 2 rides.
6/13 - 6 mile run
6/12 - 10 mile run
6/11 - 10 mile run
6/10 - 10 mile run
6/9 - 25 mile bike ride
6/8 - 20 mile bike ride
6/7 - 0 miles. Too sore

Weekly total - 59.7 miles on 6 runs. Plus, 15 miles biked.
6/6 - 0 miles. Too sore
6/5 - 8 mile run
6/4 - 10 mile run
6/3 - 10.4 mile run
6/2 - 10.4 mile run
6/1 - AM: 10.5 miles run during a speed workout (5 x Mile) PM: 15 mile bike ride
5/31 - 10.4 mile run

Weekly total - 74.85 miles on 7 runs
5/30 - 10.4 mile run
5/29 - 10.4 mile run
5/28 - 12 mile run with 10 x 1 min pick ups
5/27 - 10.4 mile run
5/26 - 10.4 mile run
5/25 - 10.75 mile run
5/24 - 10.5 miles run during a speed workout (3 x 3200m)

Weekly total - 71.2 miles on 7 runs
5/23 - 10.4 mile run
5/22 - 10.4 mile run
5/21 - 8 mile run
5/20 - 11.1 mile run
5/19 - 10.4 mile run
5/18 - 10.5 miles run during a speed workout (30 x 200m)
5/17 - 10.4 mile run

Weekly total - 72.7 miles on 7 runs
5/16 - 10.4 mile run
5/15 - 10 mile run with a 4 mile tempo
5/14 - 10.4 mile run
5/13 - 10.4 mile run
5/12 - 11.5 mile run
5/11 - 10.25 miles run during a speed workout (Reverse Ladder Mile to 400m to Mile)
5/10 - 9.75 mile run

Weekly total - 72.1 miles on 7 runs. Plus, 10 miles biked.
5/9 - 10.4 mile run
5/8 - 10.4 mile run
5/7 - 10.4 mile run with 15 x 30 sec pick ups
5/6 - 10 mile indoor bike. 10 mile run
5/5 - 11 mile run
5/4 - 9.5 miles run during a speed workout (12 x 400m)
5/3 - 10.4 mile run

Weekly total - 68.9 miles on 7 runs. Plus, 10 miles biked.
5/2 - 10.4 mile run
5/1 - 9.5 mile run