Training Log Archive

---

Week of 12/30–1/5 | Goals: 70-ish miles, 1 or 2 workouts, long run

	Monday 12/30	Tuesday 12/31	Wednesday 1/1	Thursday 1/2	Friday 1/3	Saturday 1/4	Sunday 1/5
Activity	-3:04 pm–2.9-mile warmup (7:30 pace); fartlek of 1/2/3/2/1/2/3/2/1 minutes ON all with 2:00 OFF; 4.3-mile cool down (7:20 pace)	-12:00 noon–10.47 miles easy @ 7:15/mile avg. pace	-2:00 pm–10.27 miles easy @ 7:13/mile avg. pace	-6:45 pm–1.8-mile warmup @ 7:18 pace; 8-mile tempo averaging 5:34 pace; 2.5-mile cooldown @ 7:16/mile pace	12:00 noon–8.12 miles easy @ 7:24/mile avg. pace	-7:45 am-16 miles up tempo; 6:32/mile avg. pace overall	-2:45 pm–6.3 miles easy @ 7:40/mile pace
Notes	-On roads in Central Park; raining and cold...honestly pretty miserable weather -Satisfied with this first workout back, especially because all "on" intervals were under 5:00 pace	-Nice day in Central Park -Core, one-leg balances, foot towel scrunches, and pushups afterwards		-Classic two 4-mile inner loops of Central Park with CPTC -Was not expecting to be able to handle an 8-mile tempo this early in the training cycle; pleasantly surprised	-Still have a cold (since Wednesday)...not feeling awesome	-Still have a cold...felt absolutely awful on this one

Summary: 76 miles in seven days of running. Two solid workouts (surprisingly solid) and a HARD long run. I'm actually a little ahead of where I thought I was going to be at this point–only my second week back to running after some time off–so I can't be anything but please with this week! My legs are definitely feeling it...honestly I don't know if I've ever ramped up mileage this quickly after down time. I'll have to just be cautious going forward.

​Week of 12/23–12/29 | Goals: First week back; 40-ish miles, all easy runs

	Monday 12/23	Tuesday 12/24	Wednesday 12/25	Thursday 12/26	Friday 12/27	Saturday 12/28	Sunday 12/29
Activity	-8:00 am–8.9 miles easy @ 7:23/mile avg. pace -9:25 am–Light lifting/core/stability session	-6:01 am–7:00 miles easy @ 7:45/mile avg. pace	-Off	-11:38 am–10 miles easy @ 7:06/mile avg. pace	-10:30 am–10.8 miles easy @ 7:11/mile avg.	-8:30 am–15-mile long run; 7:05/mile avg. pace	-7:52 am–7.12 miles easy @ 7:16/mile avg. pace
Notes	-Lift: bicep curls, overhead press, calf raises, pushups, one-leg balances, one-leg glut bridges, abs, towel foot grabs	-Early morning run, first two with Tessa @ 8:35 pace then on my own for last 5 ​-Pushups and stretching at home				-Glutes, hamstrings, and hip flexors tired; mentally a little fatiguing; breathing was fine	-Legs feel very tired all around -25 pushups

Summary: 58.8 miles in six days of running. Solid first week back; not workouts, just easy mileage and some core/weights/stability work. Not exactly sure where my fitness stands right now since I didn't test myself this week. If I had to guess, I would say I'm aerobically still basically just as strong as I was near the end of cross, but my legs and mind still needs some time to get used to working hard and relaxing under stress. Onward!

​Week of 12/16–12/22 | Goals: Off Week! Absolutely nothing

	Monday 12/16	Tuesday 12/17	Wednesday 12/18	Thursday 12/19	Friday 12/20	Saturday 12/21	Sunday 12/22
Activity	-Off	-Off	-Off	-Off	-Off	-1:00pm–5.08 miles easy @ 7:24/mile pace ​-2:00 pm–Light lift and core	-Off
Notes						-Ok so I ran once this week

​Week of 12/9–12/15 | Goals: 45+ miles with 1 workout (USATF XC Club Nationals this weekend)

	Monday 12/9	Tuesday 12/10	Wednesday 12/11	Thursday 12/12	Friday 12/13	Saturday 12/14	Sunday 12/15
Activity	-5:10 pm–9.2 miles easy @ 7:30/mile avg. pace	-3:19 pm–2.3 miles easy; 10 X 1:00 ON/1:00 OFF; 2.7 miles easy	-6:12 pm–6.3 miles easy @ 7:22/mile avg. pace	-Day off	-4:08 pm–5.3 miles easy @ 7:31/mile avg. pace	-1:00 pm–2.2-mile warmup @ 7:51 pace -1:59 pm–USATF XC Club Nationals 10K (34:07)	-4:10 pm–4.8 miles easy @ 8:32/mile avg. pace
Notes		-Just some glorified strides to get the legs moving in preparation for this weekend's race				-Sloppiest, muddiest, worst footing I've ever experienced -Disappointing end to a very good season	-Just any easy shakeout with Tessa; was going to add on longer (like to 8ish miles) but just didn't feel like it

Summary: 42.5 miles in six days. The Lehigh course was an absolute disaster. Our race (Men's Open 10K) was the last race of the day, so the course was just that much more difficult to navigate by the time we got on it. Plus our race was massive (~650 runners!?), so it was very crowded and hard to even get to the solid ground when it was there. Pretty disappointed with how I competed, even though I had a feeling going into this that it wasn't going to be an excellent race because I tend to do best when I see that I'm running fast, which was never going to happen given today's conditions.

​Week of 12/2–12/8 | Goals: 60+ miles with 2 workouts and long run; last week of training before XC Club Nats

	Monday 12/2	Tuesday 12/3	Wednesday 12/4	Thursday 12/5	Friday 12/6	Saturday 12/7	Sunday 12/8
Activity	-Off day	-11:00 am–2.7-mile warmup @ 7:34/mile avg. pace -11:36 am–2 X mile then 2 X 800/400m; all with 2:30 rest ​-12:08 pm–2.3-mile cooldown @ 8:03/mile avg.	-5:22 pm–9 miles easy @ 7:48/mile avg. pace	-6:34 pm–3.1-mile warmup @ 7:39/mile avg. pace -7:06 pm–3 X 2-mile @ 10–8K effort w/ .3-mile jog rest ​-7:53 pm–2-mile cooldown @ 8:00/mile avg. pace	3:48 pm–10 miles easy @ 7:11/mile avg. pace	-1:02 pm–14.6-mile long run @ 6:54/mile avg. pace	-2:25 pm–10.4 miles easy @ 7:02/mile avg. pace
Notes		-On a half-icy, half-flooded Riverbank track, so splits didn't really mean much -Splits–5:07, 5:06, 2:24, :70, 2:25, :68		-One of the best workouts of my life -Splits–10:16/10:03/10:02

Summary: 65.9 miles in six days. While I didn't feel amazing during Tuesday's workout, I was very pleased with Thursday's. The fact that I was basically able to hold 5:00/mile pace for two reps of 2-mile was extremely encouraging. If I had another road race coming up I would be very pumped for it. No matter how Club Nationals goes next week, I will always look back on this Fall as one of the best training blocks of my life. I ran my most impressive workouts consistently during the past two/three months.

​Week of 11/25–12/1 | Goals: 80+ miles with 2 workouts and long run; back to working on general fitness this week

	Monday 11/25	Tuesday 11/26	Wednesday 11/27	Thursday 11/28	Friday 11/29	Saturday 10/30	Sunday 12/1
Activity	-4:11 pm–11.1 miles easy @ 7:17/mile avg.	-10:00 am–1.7 mile-warmup @ 7:31/mile avg. -10:28 am–4 X 1K then 2 X 500m ​-11:00 am–3.2-mile cooldown @ 7:28/mile avg. ​-5:10 pm–5 miles @ 7:32/mile avg.	-6:00 pm–10.5 miles easy @ 7:31/mile avg. pace	9:09 am–1.9 miles easy @ 8:58/mile avg. -10:00 am–5 miles @ 7:29/mile avg. ​-10:48 am–2.5 miles @ 6:52/mile avg. pace	-9:53 am–2.1-mile warmup @ 7:30/mile avg. -10:17 am–4-mile tempo run @ 5:26/mile avg. -10:51 am–6.4-mile cooldown @ 7:27/mile	-1:00 pm–15.5 mile long run @ 7:16/mile avg.	-3:19 pm–6.3 miles easy @ 7:38/mile avg. pace
Notes		-Pretty bad workout overall; still beat up from race on Saturday; 2:30 rest -Splits–3:00/3:00/3:01/3:05/1:29/1:27		-Pacing Tessa through Garden City Turkey Trot	-Frustrated; wanted to go 8 miles for the tempo but just didn't have it today	Value

​Week of 11/18–11/24 | Goals: 60+ miles with 1 workouts and long run (Philly 8K this weekend)

	Monday 11/18	Tuesday 11/19	Wednesday 11/20	Thursday 11/21	Friday 11/22	Saturday 10/23	Sunday 10/24
Activity	-1:20 pm–10.9 miles easy @ 7:02/mile avg. pace	-6:12 pm–3.1-mile warmup @ 7:56/mile avg. -6:58 pm–4 X (800/400) roughly :90 after 800/3:00 after 400 -7:38 pm–2.4-mile cooldown @ 8:03/mile avg.	-Off​	-10:00 am–7 miles easy @ 7:28/mile avg. pace	-3:00 pm–5.4 miles easy @ 7:42/mile avg.	-9:30 am–3.6-miles warmup @ 7:30/mile avg. -10:41 am–Philly road 8K (24:51, big PR) -11:37 am–5.2-mile cooldown @7:43/mile avg.	-10:10 am–12.2 miles easy @ 7:17/mile avg.
Notes		-Felt kind of forced but powered through -Splits–2:20/:66, 2:18/:65, 2:22/:66, 2:19/:64				-Huge PR, one of the best races of my life

​Week of 11/11–11/17 | Goals: 80+ miles with 2 workouts and long run

	Monday 11/11	Tuesday 11/12	Wednesday 11/13	Thursday 11/14	Friday 11/15	Saturday 10/16	Sunday 10/17
Activity	-4:45 pm–15 miles up tempo @ 6:34/mile avg. pace	-6:43 pm–3.5-mile warmup @ 8:00/mile pace -7:29 pm–6X800 m w/ 2:30 jog rest ​-8:08 pm–4-mile cooldown @ 7:53/mile avg.	-7:10 pm–9 miles easy @ 7:47/mile avg. ​	-6:18 pm–3.2-mile warmup @ 7:26/mile avg. -7:00 pm–downward ladder 2K/1600/1200/800/600/400/400 -7:44 pm–2.4-mile cooldown @ 8:24/mile avg.	-9:32 am–8.6 miles easy @ 7:21/mile avg.	-8:31 am–15.2 miles slightly up tempo @ 6:52/mile avg.	-8:43 am–9.1 miles easy @ 7:41/mile avg.
Notes	-Long run today to make up for lack of long run last week	-Indoor workout at the Armory ​-Splits–2:25, 2:25, 2:22, 2:21, 2:15, 2:13		-Great workout at Columbia outdoor track; feeling strong; about 2:30 rest -Splits–6:16, 4:55, 3:35, 2:18, 1:38, :61, :62		-Nice run at Rockefeller State Preserve

Week of 11/4–11/10 | Goals: 80+ miles with 2 workouts and long run

	Monday 11/4	Tuesday 11/5	Wednesday 11/6	Thursday 11/7	Friday 11/8	Saturday 10/9	Sunday 10/10
Activity	-5:30 pm–3.5-mile warmup @ 7:40/mile avg. -6:52 pm–6 X 1600m w/ 400m jog rest -7:40 pm–1.9-mile cooldown @ 8:21/mile avg.	-6:20 pm–8.3 miles easy @ 6:59/mile avg.	-5:49 pm–7.1 miles easy @ 7:38/mile avg.	-6:17 am–1.3-mle warmup @ 8:04/mile avg. -6:30 am–started a tempo (.4 miles @ 5:31 pace) and had to stop for a bathroom emergency ​-6:42 am–2-mile cooldown @ 7:11/mile avg. ​-6:00 pm–4.3 miles (treadmill) @ 6:59/mile avg.	-6:00 pm–8.8 miles (treadmill) @ 6:49/mile avg. pace	-12:26 pm–2.36-mile warmup @ 6:55/avg. straight into 4 miles @ 5:50 pace then 10 X 1:00 on/1:00 off -1:33 pm–2.2-mile cooldown @ 7:16/mile avg. pace	-1:52 pm–8.4 miles easy @ 7:10/mile avg. pace
Notes	-Awesome workout; a confidence booster to get me back excited about running after a bad last couple days -Splits–5:10, 5:09, 5:06, 5:08, 5:02, 4:58	-Ran into Nobu		-Annoyed with this forced aborted tempo...I was feeling fine, just had a bathroom emergency and had to stop after about a half a mile		-Exhausted from being at SMT all weekend; glad to have gotten in some kind of workout

​Week of 10/28–11/3 | Goals: 80+ miles with 1 workout and long run (Dash to the Finish 5K this Saturday)

	Monday 10/28	Tuesday 10/29	Wednesday 10/30	Thursday 10/31	Friday 10/1	Saturday 10/2	Sunday 10/3
Activity	-7:17 pm–10 miles easy @ 7:09/mile avg.	-5:00 pm–3.7-mile warmup @ 7:30/mile avg. -5:48 pm–10 X 400m w/ 60 second rest after first 4, 90 seconds between the rest ​-6:19 pm–3.2-mile cooldown @ 7:53/mile avg.	-Off	-5:37 pm–7.4 miles easy @ 7:38/mile avg.	-4:41 pm–5.8 miles easy @ 7:00/mile avg.	-7:48 am–3.2-mile warmup @ 8:09/mile avg. -8:45 am–NYRR Dash to the Finish 5K (16:01) -9:20 am–1-mle jog up to the rez then 1.6 miles @ 5:35/mile -2.3-cooldown @ 7:03/mile avg.	-Off
Notes		-Felt very good on this workout; just getting in some turnover for the 5K on Saturday -Splits–:71, :70, :71, :71, :69, :68, :68, :67, :65, :65				-Had a pretty bad day...was just never in this race fully, especially after the first mile when I saw my split was slower than I wanted	-Feeling depressed from yesterday's race; couldn't get myself to run

​Week of 10/21–10/27 | Goals: 70 miles with 2 workouts and long run (Boston Mayor's Cup 8K this Sunday)

	Monday 10/21	Tuesday 10/22	Wednesday 10/23	Thursday 10/24	Friday 10/25	Saturday 10/26	Sunday 10/27
Activity	-4:16 pm–5.6 miles easy @ 7:40/mile pace	-7:15 am–1.42 mile warmup; 15.45 miles @ 5:48/mile avg. ​-9:12 am–1.2-mile cooldown @ 8:24/mile avg. pace	-5:43 pm–5.4 miles @ 7:59/mile avg.	-6:49 pm–4.8-warmup @ 7:26/mile avg.; 1 mile fast (4:46) ​-8:04 pm–3.1-mile coolodwn	-12:00 noon–8.3 miles easy @ 8:26/mile pace	-10:50 am–5.4 miles easy @ 7:31/mile avg.	-10:22 am–2.9-mile warmup @ 7:30/mile avg. ​-11:15 am–B.A.A. Mayor'sCup 8K XC (Franklin Park)–25:55)  -12:09 pm–8.2-mile long cooldown @ 7:19/mile avg.
Notes		-Promised Nick I would help him with a marathon workout (last big one for him before NYC Marathon)		-Just getting a little turnover in after pounding at a slow pace for 15 miles on Tuesday; heard that the Mayor's Cup course gets out fast	-Ran with Tessa today		-Was pretty happy with this race. Muddy, wet, sloppy conditions made the course probably ~30 seconds slower

​Week of 10/14–10/20 | Goals: 80+ miles with 2 workouts and long run

	Monday 10/14	Tuesday 10/15	Wednesday 10/16	Thursday 10/17	Friday 10/18	Saturday 10/19	Sunday 10/20
Activity	-4:45 pm–3.32-mile warmup @ 7:30/mile pace; 5 X Mile w/ 3:00 rest, then 1 X 800m; 5.49-mile cool down @ 7:59/mile pace	-3:00pm–10.3 miles easy @ 7:10/mile pace	-Off	-6:30 pm–2.5-mile warmup @ 7:46/mile -7:17 pm–6.6-mile tempo @ 5:19/mile avg.  -8:00 pm–5.9-mile cool down @ 7:35/mile avg.	-5:40 pm–10.4 miles easy @ 7:29/mile avg. pace	8:48 am–17-mile easy long run @ 7:19/mile avg.	-3:00 pm–12 miles easy @ 7:49/mile avg.
Notes	-Awesome workout on the Columbia track with Mike Cobb; our first extended workout on a track since like June -Splits: 4:58/4:59/4:57/4:52/4:48/2:16					-Exploring Van Cortlandt Park (lots of elevation gain)	-Medium long day after a long run yesterday to get up over 80 for the week

​Week of 10/7–10/13 | Goals: 80+ miles with 2 workouts and long run

	Monday 10/7	Tuesday 10/8	Wednesday 10/9	Thursday 10/10	Friday 10/11	Saturday 10/12	Sunday 10/13
Activity	-6:03 pm–10 miles slightly up-tempo @ 6:47/mile pace	-8:28 am–4.21-mile warmup @ 7:34/mile pace -9:06 am–Reservoir workout of 2K/1M/1K/800/800/500 (2–3 min. rest) -9:41 am–3.42-miles cooldown @ 7:16/mile pace ​-5:00 pm–light lift	5:21 pm–13 miles easy @ 7:19/mile avg. pace (medium long run)	-5:30 am–2 miles easy @ 8:21/mile  -6:06 pm–3.9-mile warmup @ 7:39/mile pace -6:48 pm–16 X 400m w/ 60/90/120 second rest -7:40 pm–3.7-mile cooldown @ 8:22/mile pace	-Accidental day off	-9:29 am–long run of 17.68 miles up tempo @ 6:46/mile pace ​-4:00 pm–light lift	-9:20 am–12.8 miles easy @ 7:27/mile avg. pace
Notes		-Workout splits–6:31/5:18/3:06/2:37/2:40/ 1:28		-:75, :71, :74, :73, :68, :68, :68, :68, :64, :65, :65, :64, :64, :66, :65, :65		-Went up to Rockefeller State Park Preserve with Daniel, Phil, Ryan F., and David F. AMAZING PARK -We all stopped our watches at 1:59:40 because Kipchoge broke 2 hours in the marathon this morning...	-Met up with Daniel and Phil in Central Park then finished the run at the New Balance pizza shop for a free pizza!

Summary: 80.5 miles in 6 days of running. Definitely feeling tired since this is my first week back up at 80 miles since the week of September 9–15 (three weeks ago). But it was a good type of fatigue, not an overwhelming or burdening type of fatigue. Plus the run in Rockefeller State Park Preserve was amazing! It's exciting and reinvigorating to run in a new place.

​Week of 8/12–8/18| Goals: 80+ miles with 2 workouts and long run

	Monday 8/12	Tuesday 8/13	Wednesday 8/14	Thursday 8/15	Friday 8/16	Saturday 8/17	Sunday 8/18
Activity	-2:00 pm–12 miles easy with 1 "stride loop" of the res. -7:18/mile avg. pace	-6:06 pm–5-mile warmup @ 7:39/mile pace -6:48 pm–2 sets of 1000m/800m/800m w/ 2:00 rest; full recovery then 2 X 250m hills -7:30 pm–4.65-mile cooldown @ 7:55/mile pace (14.5 miles total on the day)	-2:19 pm–10 miles easy @ 7:39/mile pace	-5:25 pm–11.37 miles slightly up-tempo @ 6:39/mile avg. pace	-2:44 pm–8.1 miles easy @ 7:44/mile pace	-7:53 am–long run of 16.2 miles; 4.6 miles easy then 6 miles at marathon pace (5:57 avg.); then 5.6 miles easy	-2:04 pm–8.84 miles easy @ 7:33/mile pace
Notes

Summary: 82.6 miles in 7 days of running with one hard interval session on dirt and an extended aerobic effort during the long run on Saturday. Good...very good.

​Week of 8/5–8/11 | Goals: 80+ miles with 2 workouts and long run

	Monday 8/5	Tuesday 8/6	Wednesday 8/7	Thursday 8/8	Friday 8/9	Saturday 8/10	Sunday 8/11
Activity	-7:30 am–13.1 miles easy @ 7:08/mile pace	-6:30 pm–3.9-mile warmup (7:13/mile pace) -7:00 pm–1.7 miles @ 5:14/pace (lower res loop)    -7:20 pm–6.75 mile cooldown @ 7:18/mile pace	-2:00 pm–10 miles @ some unknown easy pace (let's say like 7:25/mile pace)	-6:40 am–1.7-mile warmup (8:00/mile pace) ​-7:00 am–4.1-mile tempo @ 5:25/mile avg. ​-7:30 am–5.38-mile long cooldown with one stride loop of the upper res	-1:45 pm–10.4 miles easy @ 7:24/mile pace avg.	-10:30 am–8 miles easy @ 7:54/mile avg.	-12:00 noon–17.3-mile long run @ 7:02/mile avg. pace
Notes	-Little longer than I had planned but that's a good thing! One quick bathroom stop	-Met up with Ryan to do what was a planned 3 loops of the lower res with 4:00 rest -Got out too fast on the first one and just didn't have it in me today to force it for two more reps	-GPS watch got very off after mile 8		-Feeling extremely tired, both physically and mentally

Summary: 82 miles in 7 days of running with a 4-mile tempo, a long run of 17 miles, and an aborted but not totally awful workout on Tuesday. Happy with this week! Back in the 80s! Want to wrack up as many 80-mile weeks as I can in the next year and see how it affects my fitness. Felt fitness increasing this week, although I am tired FOR SURE. Let's keep the ball rolling.

​Week of 7/29–8/4| Goals: 80+ miles with 2 workouts and long run

	Monday 7/29	Tuesday 7/30	Wednesday 7/31	Thursday 8/1	Friday 8/2	Saturday 8/3	Sunday 8/4
Activity	-8:00 pm–12.5 miles easy @ 7:30 pace	-6:23 pm–4-mile warmup @ 7:27/mile pace -7:06 pm–3 sets of [1000m (2:00 off)/1-mile (3:00 off)] -7:47 pm–3.1-mile cooldown	-Forced day off (moving from Brooklyn to new apartment in Upper East Side)	-12:15 pm–~8 miles @ 7:30 pace	-Another forced day off (traveling to visit Rachel in Boston)	-4:00 pm–10.28 miles easy @ 7:10/mile pace	-Another day off...kind of forced
Notes	-GPS really messed this one up, so I don't know exactly how long or fast this was; 3 loops of Prospect Park	-Very tough workout in the humidity and heat on cinders lower res bridal path with Ben and Ryan -Splits–(3:06/5:09), (3:03/5:20), (3:07/5:20)		-GPS watch died on this run; first run from new apartment; very very tired		-Pretty fun exploration run around Boston (along the Charles River path)

Summary: 43 miles in 4 days of running. Obviously, since I was averaging over 10 miles a day and didn't have a long run this week, I would have been around my goal of 80 miles this week if I had the time and energy...but life gets in the way and that's OK! Moving to Manhattan and visiting my sister are very important things...and they come first in my priorities before running!

​Week of 7/22–7/28 | Goals: 60+ miles with 1 workout and Team Champs 5-mile race on Saturday!

	Monday 7/22	Tuesday 7/23	Wednesday 7/24	Thursday 7/25	Friday 7/26	Saturday 7/27	Sunday 7/28
Activity	-7:10 pm–10.5 mile run at some easy pace...I don't know because I didn't connect my GPS at the beginning	-6:30 pm–1.3-mile warmup (rushed...showed up the practice late); 7X600m on track with :90 rest; 2.2-mile cooldown	-2:45 pm–8.75 miles @ 6:53/mile relatively easy pace	-Day off	-3:00 pm–Easy 5.35 miles; pre-race shakeout ​-Added 4 X :30 strides in the middle of the run (after mile 2)	-Team Champs 5-mile race (Central Park) -7:24 am–2-mile warmup @ 8:00/mile pace -8:15 am–5-mile race in 25:54...NEW PR FOR 5-MILES/8K! (5:10/mile pace) -9:06 am–Very short cool down of .75 mile	-11:00 am–15.1 miles @ 7:29/mileavg. pace
Notes		-Splits–1:45, 1:42, 1:41, 1:42, 1:42, 1:42, 1:44	-Gorgeous day out...still feeling that speed from yesterday				-Ran from home in Crown Heights to meet up with Mark V. in Central Park then added on with him up to Harlem

Summary: 55 miles in 6 days of running. This was my true taper week for Team Champs so I wasn't worried about mileage in the slightest. So happy to have run Team Champs successfully. I had a goal of breaking 26:00, and I've been eyeing that goal for some time now (like since my sophomore year of college in 2013–2014), so to finally achieve it over the 5-mile/8K distance gives me a lot of confidence. Now I feel like I can take on a 5-mile race without a big burden on my back and run even faster in that event.

Week of 7/15–7/21 | Goals: 80–85 miles w/ 2 workouts and a long run

	Monday 7/15	Tuesday 7/16	Wednesday 7/17	Thursday 7/18	Friday 7/19	Saturday 7/20	Sunday 7/21
Activity	-2:45 pm–12.3 miles easy with one loop of the Central Park reservoir alternating 5 lamps on/5 lamp posts off; 7:05/mile avg. pace overall	-6:00 pm–4-mile easy warmup (7:12 pace); 12x400m with 90 seconds rest after first 8 reps and 2 minutes rest after last 4 reps; 1-mile cool down @ 8:00 pace	-Day off	-12:22 pm–5.2 miles @ 7:09 avg. mile pace	-2:50 pm–10 miles easy @ 7:30/mile pace	-Less than epicly-long 14-mile long run @ 7:28/mile avg. pace
Notes		-Splits–:73, :68, :68, :69, :65, :66, :66, :66, :62, :63, :62, :62	-Didn't really want to take today off, but was moving my girlfriend into my apt. in Brooklyn and had work in the evening so...oh well!	-This was actually an attempted workout of 2-mile/2-mile/1-mile -Started the first interval and got through about .8 mile at 5:16 avg. pace and gave up...all alone, this is a super tough workout to try -Not too upset, my fitness is good, just couldn't meet up with people today to get competitive		-Got up at 5:20 am to subway to Central Park to meet a friend to run at 6:40 am

Summary: 61 miles in 6 days of running. Was planning to continue the 80+miles weeks through this week but circumstances took over and I couldn't get all the mileage in and that's ok. It's about time for me to take it easy for the race I have coming up anyway. Very solid 400m repeats on Tuesday and feeling strong for sure.

​Week of 7/8–7/14 | Goals: 80–85 miles w/ 2 workouts (including a tempo run of 5–6 miles) and a long run

	Monday 7/8	Tuesday 7/9	Wednesday 7/10	Thursday 7/11	Friday 7/12	Saturday 7/13	Sunday 7/14
Activity	-9:30 am–11.1 miles slightly up tempo  6:47/mile avg. pace in Central Park	-6:00 pm–5.3-mile warmup (7:04 pace); 5 x 1600m on track with 2:30 rest in between; 3.7-mile cool down @ 8:00 pace	-1:00 pm–10 miles easy @ 7:24/mile avg. pace	-12:00 pm–2.75-mile warmup; attempted tempo run, cut it short after less than a mile at 5:41 pace; 3.7-mile cool down	-3:30 pm–2-mile warmup; ran straight into 5-mile tempo run at 5:28/mile avg. pace; 3-mile cool down	-8:00 am–16.25 mile long-run @ 6:35/mile avg. pace	-2:00 pm–11 miles easy on a treadmill;7:24/milepace
Notes		-Just over 14 miles on the day -Workout was tough, splits were–4:54, 4:53, 4:50, 4:54, 4:56. Kind of annoyed that I couldn't continue to cut down at the end of the workout but it was hot out and I hadn't done a grueling workout with such long intervals in over a month; happy overall		-Very frustrated today. Expected my self to be able to do a 5-mile tempo at about 5:20–5:25 pace -Think I am still pretty beat up from the workout on Tuesday	-Very happy with this effort; successful re-do of the attempted tempo from yesterday	-Did most of this with Mike Cobb, also ran into Ben and Ryan doing an even faster and longer effort -Great morning, actually not hot out

Summary: 80 miles in 7 days of running. Very happy about with this week of training. The mile repeats on Tuesday were tougher than I thought they would be and the tempo run with slightly slower than I would have liked. But there was so much positive about this week, including the fact that I stuck to my tempo effort on Friday and made it through 5 miles confidently and under 5:30/mile pace. Onward! ​

​Week of 7/1–7/7 | Goals: 85 miles w/ 2 workouts and a long run

	Monday 7/1	Tuesday 7/2	Wednesday 7/3	Thursday 7/4	Friday 7/5	Saturday 7/6	Sunday 7/7
Activity	-12:15 pm–12.5 miles easy w/ 5X 1:00 on/1:00 off pickups @ 5:00/mile pace	-5:45 pm–4-mile warmup (7:08 pace); descending ladder of 1200/1000/800/600/400 on the track with equal rest; 4x200m strides; 4.8mile cool down (7:56/mile)	-Day off	-6:30 am: 2.5-mile warmup; 5K tempo run (16:43=5:21/mile pace); one cool down of 9 miles @ 7:30/mile pace	-11:35 am–13 miles easy @ 7:13/mile avg. pace	-Long run of 15.8 miles w/ 3 sets of [3/2/1] minutes on with 2:00 off jogging in between everything	-7:30 am–12.5 miles easy @ 8:16/mile avg. pace
Notes	-Pickups starting at 40:00. Felt good on them	-Splits–3:33/2:55/2:22/1:42/:64 (didn't time the 200s) -Also biked ~6 miles to and from practice at E. 6th street bridge in Manhattan	-Didn't want to take this day off. Was forced to by some work colleagues needing me to cover them etc. This really threatens my weekly mileage goal	-Felt awesome on this tempo run! Was pacing Nic through a time trial 5K		-Extremely hot out and unbearably humid -Happy to be done with this grueling effort; hit the pace I wanted to on all the 1:00 intervals and a couple of the longer ones but this was hard

Summary: 80 miles in 6 (6!) days of running. Feeling really tired but definitely noticing the fitness increase, especially with how relaxed I felt on the tempo run this week and the 1:00 pickups @ 5:00/mile pace on Monday and during the long run on Saturday. Again, annoyed by having to take a day off and force the 80 miles in 6 days, but whatever. ​

​Week of 6/24–6/30 | Goals: ~80 miles w/ 2 workouts (including a tempo of 5 miles) and a long run

	Monday 6/24	Tuesday 6/25	Wednesday 6/26	Thursday 6/27	Friday 6/28	Saturday 6/29	Sunday 6/30
Activity	-10:00 am–11 miles easy @ 7:13/mile avg. pace	-1:15 pm–4 mile warmup straight into 3 sets of (600m–400m–200m); 3.4 mile cooldown	-2:45 pm–12 miles easy @ 7:12/mile avg. pace	-10:00 am–2.4-mile warmup; 3-mile temp run @ 5:33 avg. pace; 5.5-mile cooldown	-12:00 pm–9.5 miles easy @ 7:00/mile pace	-7:00 am–17-mile long run with press pace in the middle; 6:46/mile avg. pace overall ​	-7:00 pm–10 miles easy @ 7:09/milepace
Notes	-Cool temps, overcast and a little rain -Paced Tessa through a mile time trial on the IU track (6:25)	-Extremely hot and humid day and I was rushed because I had work at 3pm; felt AWFUL on the intervals, especially sets two and three; started off doing 400m jog rest in between everything then switched to 2:00 off between intervals and 3:00 off between sets -Splits–[1:47/:67/:31] [1:53/:68/:31] [1:53/:71/:31]	-Gorgeous day in Central Park; not as humid as it has been	-Felt OK on the first two miles of the tempo but the second mile was a little fast and uphill and the heat certainly got to me; intended to do 5-mile tempo today but decided to play it conservative		-Great endurance and fitness builder; glad I had two friends to run with and got going early enough in the morning that it was cool out -7.5 miles easy on roads, 6.5 miles @ ~6:15 pace on dirt, 3 miles easy on roads

Summary: 81 miles in 7 days of running. 17-mile long run and two workouts including a solid 3 mile tempo run. Great week, first time ever over the 80-mile barrier for one week of running. The heat has been pretty brutal, but that just means that I'll feel great when things cool off again in a couple months. Only thing I would have changed about this week would have been to stick with the full 5-mile tempo I wanted to do. Feeling my fitness increase.

Week of 6/17–6/23 | Goals: 70+ miles w/ 2 workouts and a true long run

	Monday 6/17	Tuesday 6/18	Wednesday 6/19	Thursday 6/20	Friday 6/21	Saturday 6/22	Sunday 6/23
Activity	-5:15 pm–6 miles @ 6:43/mile avg. pace -6:00 pm–5.2 miles @ 8:41/mile avg. pace	-7:25 am–3.4 miles easy @ 7:45/mile avg. pace -4:15 pm–3 mile warmup (7:22 pace); 2 sets of 1K/600m w/ 400m jog rest in between reps and sets (2.75 miles total @ 6:15/mile); 3.1 mile cool down @ 7:48 ​pace	-3:00 pm–1-hour lifting session -4:20 pm–11 miles easy @ 7:21/mile avg.	-11:11 am–6 miles easy on hilly trails @ 11:07/mile pace  ​	-11:30 am–3 mile warmup (7:07/mile pace); 4 X 1600m @ slightly faster than tempo pace w/ 1:00 rest in between; 3 mile cool down (7:01/mile pace) ​	-2:00 pm–14.1-mile easy long run @ 7:33 avg. mile pace ​	-10:45 am–6.1 miles easy @ 7:28/mile avg. pace ​-11:40 am–1-hour light gym session -6:20 pm–4 miles @ 6:47/mile pace
Notes	-11.2 miles on the day; rainy but nice and cool	-SO...HUMID -Tough workout to try to do alone; was looking to complete at least one more set, but had had enough and wasn't hitting the pace I had in mind so just called it at 2 sets. Splits were something like 3:06/1:51/3:18/1:58	-Lifting session: bench press, bicep curls, squats, lunge jumps, core, hamstring ball rolls, overhead press, calf raises, eccentric calf raises, lateral raises		-Mile repeat splits–5:20, 5:18, 5:18, 5:16 -Did 4 X 100m strides fast during the first mile of cooldown ​	-Wish the pace was faster on this one, but nice to get a true long run in -Wasn't insanely hot out; it had been raining all morning and was still overcast, just very humid ​-Did a 1.5 hour moving job that morning so was a little sore	-Gym session: inclined bench press, pec flies, hamstring ball, core, overhead press, lat pulldowns, reverse flies, IT band drills, foam rolling

Summary: 74 miles in 7 days of running with a true long run (14 miles) and two workouts (fast intervals on dirt path and mile repeats on track). I'm satisfied with this week. My legs are tired but I'm starting to feel strong and were I want to be at this point in the training cycle. The only thing I would have changed about this week would have been a better workout on Tuesday, but it was still an alright day.

Week of 6/10–6/16 | Goals: ~70 miles w/ 2 workouts and a true long run

	Monday 6/10	Tuesday 6/11	Wednesday 6/12	Thursday 6/13	Friday 6/14	Saturday 6/15	Sunday 6/16
Activity	-6:00 pm–10 miles easy @ 7:22/mile avg. pace	-4:00 pm–12 mile bike ride -6:30 pm–3.1 mile jog @ 7:45/mile pace -8:00 pm–NYRR Tuesday Night 5K race, Icahn Stadium (15:28, 1st place!) -8:25 pm–1.3 mile jog @ 9:24/mile pace -10:10 pm–11 mile bike ride	-6:00 am–5.2 mile bike ride -6:40am–9 miles @ 7:20/mile avg. -12:00 noon–5.2 mile bike ride	-12:30 pm: 10-mile cutdown run; started easy (~7:00 pace), ended at ~5:30 pace; 6:17 avg. pace over 10 miles (mile splits below); 4-mile cool down @ 7:14/mile avg. pace	​-11:20 am-12.1 miles @ 7:33/mile avg. pace (easy)	-12:00 noon–4.4 miles easy @ 6:55/mile avg. pace  ​	-5:30 pm–5.7 miles @ 6:56 avg. pace
Notes	-Felt fine; got some nice cool weather from the rain and overcast today ​	-What a day...exhausted and happy	-Thought about doubling running in the afternoon, but legs need recovery and I have work tonight so I'll be on my feet more...	-Mile 1– 7:16, Mile 2–6:55 , Mike 3–6:36, Mile 4–6:33, Mile 5–6:17, Mile 6–6:09, Mile 7–5:58, Mile 8–5:58, Mile 9–5:36, Mile 10–5:34.	​	-Woke up at 5:30 am and drove 6 hours directly before this run; did NOT feel so hot	-Was shooting for a longer run but was WAY too tired from traveling and being up late last night

Summary: 63 miles with three days running 5–7 miles each; 2 great workouts and one more-than-short run (but not quite long run). A little frustrated with how the week ended. I didn't get in a true long run (13 miles+) mainly because of all the traveling and pure exhaustion on Sunday afternoon. It's always really tough to train exactly the way you want to when you have to travel (I went to a wedding Saturday–Sunday of this week in Burlington, VT) so I just did the best I could and am avoiding being hard on myself about it, because that will only hurt me!

Week of 6/3–6/9 | Goals: 50+ miles w/ at least 1 workout

	Monday 6/3	Tuesday 6/4	Wednesday 6/5	Thursday 6/6	Friday 6/7	Saturday 6/8	Sunday 6/9
Activity	-3:00 pm–10 miles slightly up tempo @ 6:47/mile avg.	-1:00 pm–5.1 miles easy @ 7:09/mile avg. -4 strides after run ​	-1:00 pm–Workout: 3 mile warmup straight into 10 X 2:00 hard/2:00 jog recovery, 2+ miles cool down (11.5 miles total in 1:16:55 (6:38/mile avg.)) -3:00 pm–80 minute gym session	-6:40 am–8.2 miles easy @ 7:33/mile avg. ​	-3:30 pm–Workout: 3.5 mile warmup to Red Hook track, 8 x 400m w/ 200m jog recovery, 3.5 mile cool down (10.1 miles total) ​	-8:50 am–12 miles easy @ 7:22/mile avg. ​	-Off day
Notes	-Biked 7 mile to Forest Part, Queens, and 7 miles back -Felt tired almost the whole time, probably from gym session yesterday ​	​-Absolutely beautiful weather to be outside today -Didn't feel particularly quick on my strides	-Hot and humid, and I did my workout during a very hot part of the day so I didn't help myself out much there -Pretty happy with this first workout back since the Brooklyn half -Gym session: bench press, isolated bicep curls, lat pulldowns, reverse flies, weighted box step ups, core, stability drills	-Tired and stiff legs from the combination of the workout and work last night...felt better as the run went on	-400m splits were :71, :69, :70, :69, :67, :67, :66, :67 ​	-Legs and body and mind are so tired; in addition to this run, I also biked 5 miles into Manhattan and then back and worked from 4:30–11:30 pm at a restaurant (on my feet most of the time)	​

Summary: 57 miles in 6 days w/ 2 workouts, 1 gym session, and a medium-long run. Legs and lungs are starting to feel fit again. Nothing much to say at this point other than I want to make sure I maintain the gym work and stability drills I've been doing consistently so far. ​

Week of 5/27–6/2 | Goal mileage: 30+ miles

	Monday 5/27	Tuesday 5/28	Wednesday 5/29	Thursday 5/30	Friday 5/31	Saturday 6/1	Sunday 6/2
Activity	-7:26 am–7 mile easy @ 7:25/mile avg.	-2:45pm-90 minute gym session	-7:46 am–8 miles easy @ 7:23/mile avg.	-7:26 am–5.3 miles easy @ 7:26/mile avg.​ -4:33 pm–3.1 miles easy @ 7:19/mile avg.	-6:55 am–7.26 miles easy @ 7:30/mile avg. ​	-Recovery day...nothing ​	-8:00 am–6 miles easy @ 7:42/mile avg. -4Xhill sprints at the end of this run -10:25 am–80 minute gym session
Notes	​	-20 min. elliptical, bench press, bicep curls, overhead press, calf raises, eccentric calf raises, burpees, squat jumps, core, and stability drills	​-Quads extremely sore		​		-Gym session: bench press, bicep curls, overhead press, seated rows, calf raises, eccentric calf raises, split squats, core, and stability drills -37 miles on the week!

Summary: 37 miles in 5 days of running w/ 0 workouts, 2 gym sessions, and no long run. Solid first week back. Nothing special here, just breaking the ice of getting back to fitness. Did well at waking up early to run this week.