9/11/11-9/17/11: Week 1, Phase 1
Current VDOT = 58, based on a 5K road race I did mid-August in 17:38
Max for push-ups: 32
Max for sit-ups: 40
Max for pull-ups (front-ways): 8
Plyometrics: 10 drills x 30 seconds each
Trunks/Planks: 7 positions x 23 seconds each position
(So then I do 3 days of the week where I do 3 sets of 16 push-ups, 20 sit-ups, 4 pull-ups, plyos and trunks)
Sunday: A day of complete rest (for religious reasons)Monday-Friday: Two workouts per day of 3 miles each at E pace, 7:34 per mile.
Saturday: A 3 mile run, then 5 minutes of stretching followed by another 3 miles run at the same E pace
Total Mileage of 36 miles
9/18/11-9/24/11: Week 2, Phase 1
Sunday: A day of complete rest (for religious reasons)
Monday-Friday: Two workouts per day of 3 miles each at E pace, 7:34 per mile.
Saturday: A 3 mile run, then 5 minutes of stretching followed by another 3 miles run at the same E pace
Total Mileage of 36 miles
9/25/11-10/1/11: Week 3, Phase 1
Sunday: A day of complete rest (for religious reasons)
Monday-Friday: Two workouts per day of 3 miles each at E pace, 7:34 per mile.
Saturday: A 3 mile run, then 5 minutes of stretching followed by another 3 miles run at the same E pace
Total Mileage of 36 miles
10/2/11-10/8/11: Week 4, Phase 1
Max for push-ups: 44
Max for sit-ups: 70
Max for pull-ups (front-ways): 14
NEW Max for pull-ups (back-ways): 12
Plyometrics: 10 drills x 40 seconds each
Trunks/Planks: 7 positions x 30 seconds each position
(So then I do 3 days of the week where I do 3 sets of 22 push-ups, 35 sit-ups, 7 pull-ups, plyos and trunks)
Sunday: A day of complete rest (for religious reasons)
Monday-Friday: Two workouts per day of 4 miles in the morning and 3 miles in the late morning or afternoon, each at E pace, 7:34 per mile.
Saturday: A 10 mile run at the same E pace
Total Mileage of 45 miles
10/9/11-10/15/11: Week 5, Phase 1
This week was little weird. I started noticing some soreness on the inside of my thigh, about ⅔ of the way up my leg. I ran normal on Monday, 7 miles at E pace, then Tuesday I did the same, 7 miles total, but on Wednesday when it was still bothering me I took it completely off. The night before I had filled 6 Dixie Cups of water and froze them. On Wednesday I rested and iced. I probably iced my leg 4 or 5 times for about 15-20 minutes each time. I must have iced a nerve or something in a weird spot, but it made my inside quadricep muscle go numb, and it stayed numb for about 2 weeks. I’m writing this entry on 10/26 and I iced that muscle think on 10/12. I was really weird and still has some remnants of numbness, but doesn’t really impede me from working out.
I work at a running store and they asked if I wanted to run a 5K on October 15th. I hadn’t raced in a long time and thought it would be good to do it. Well I don’t think I should have because the whole race was poorly carried out, marked etc. but it was also pretty good. I ran like a 17:44 for 5K. I was disappointed because I wanted to run faster, but after talking with a buddy who ran it as well, he pointed out that I really haven’t been doing any speed at all, so a 17:44 is decent considering the circumstances. I agreed with him, and I wasn’t as disappointed anymore.
Total Mileage of 35.5
10/16/11-10/22/11: Week 6, Phase 1
10/16 Sunday
Complete Rest
10/17 Monday
7 miles at E pace
10/18 Tuesday
4 miles a.m. at E pace
3 miles p.m. at E pace
10/19 Wednesday
5 miles at E pace
10/20 Thursday
4 miles at E pace
10/21 Friday
4 miles at E pace
10/22 Saturday
(I got a GPS watch from a friend and from now on I will use it when I want to for workouts. Just thought an explanation of why I will be more specific on pace and elevation etc.) 10 miles at 7:29 per mile. Time: 1:15:02. Elevation gain and loss (out and back) 1040 Feet.
Felt pretty good, semi hard, but not bad. The weather was good. A little chilly, but not bad. Good run.
Total mileage of 37 miles
10/23/11-10/29/11: Week 7, Phase 2
I decided to start Phase 2 this week. I don’t know exactly how it’s going to work out, but it feels like a good decision. My plan is to do 6 weeks of each phase and peak for the first time in January-February. Then I’ll start over with a 16-week plan in February to then peak again in May-June. I figure that I’m going to need to peak in order to hit the Olympic Trials qualifier anyways, then I’ll have to start over and peak once again for the trials when I make it, then I’ll have to do the same thing for the Olympics when I make it. I figure I might as well get used to the training plan and then be ready to do it several times.
Originally I had thought of going with the 5,000 meter training plan, but the more I thought about it, the more I realized that knowing myself I should go with the 1500-3000 plan, so that’s what I started this week.
Sunday 10/23
Complete Rest
Monday 10/24
Workout: (R pace) 200m @37, 200m jog, 400m @75, 400m jog X 6 (sets)
Results: with a 1.5 mile warm-up and 1.75 mile cool-down (total mileage: 6.75 miles) 36 degrees F
| Distance | Actual time at R pace | Recovery jog time |
| 200 | 33.44 | 1:33 |
| 400 | 77.31 | 3:18 |
| 200 | 36.96 | 1:31 |
| 400 | 74.36 | 3:30 |
| 200 | 35.58 | 1:40 |
| 400 | 76.5 | 3:43 |
| 200 | 36.24 | 1:38 |
| 400 | 75.56 | 3:06 |
| 200 | 37.22 | 1:39 |
| 400 | 74.94 |
Overall good workout that challenged me. I did it early in the morning so I could use the high school track nearby. I wish I hadn’t gone out so fast, but that’s what I did and the rest of the workout kind of suffered because of it.
Tuesday 10/25
3 mile run at E pace in the morning
Workout: (I pace) 800m @2:43 X 7 (sets)
Results: with a 1.5 mile warm-up and 1.75 mile cool-down (total mileage for the day: 10 miles) 28 F
| 800m time at I pace | Recovery jog of 200 meters |
| 2:48 | “ “ |
| 2:46 | “ “ |
| 2:47 | “ “ |
| 2:48 | “ “ |
| 2:45 | “ “ |
| 2:45 | “ “ |
I feel like the workout was good. I had planned 7 sets and only completed 6. I wasn’t disappointed because the workout was challenging and it pushed me. I feel like had I done another it would have been too much. I’m basing my workout times off of a 1500 time of 4:42, but I haven’t done a 1500 in a long time. I took my 58 VDOT and found the 1500 meter time for that VDOT value and tried to connect it to the pacing tables in the 1500-3000 meter plan-section etc. I erred on going a little faster than slower so that may have been why the times were little more challenging than maybe they should have been. We’ll see.
Wed 10/26
4 miles @E pace in the early morning - 19 F
3 miles @E pace in the late morning
Thurs 10/27
7 miles @E pace - 25 F
Friday 10/28
Workout: (T pace) 1000m @3:45 X 6 (sets)
Results: with a 2 mile warm-up and 1.25 mile cool-down (total mileage for the day: 7miles) 18 F
| 1000 meters at T pace | 1:00 complete rest |
| 3:48 | “ “ |
| 3:42 | “ “ |
| 3:43 | “ “ |
| 3:45 | “ “ |
| 3:45 | “ “ |
| 3:45 | “ “ |
It’s Monday of the following week right now and I’m trying to remember this workout. I remember it being very, very cold, but I remember feeling very good about the workout. It wasn’t super easy, but very do-able. I think I could have done more, but I contained myself. My left quad felt a little funny I remember.
Saturday 10/29
11 mile run at E pace. I dressed too warm for the run, ditched some clothes at a gas station (picked them up after the run on the way to work) and continued. Felt much better. Good run. My left hamstring felt a little funny, but not in pain, maybe a little tight. *I think it’s appropriate to note that I started using the CWX Compression tights. I think they work good. I don’t know if they are really helping, but they seem to work well. Good run. I had to stop multiple times though. the first time was to ditch clothes, the next was to get some water, the next time I had to use the bathroom, and that was pretty much all within the first 5.5 miles. The next/last 5.5 was non-stop. Besides the pit stops I think the run went well. (37 Degrees F)
Total Mileage of 48.75
10/30/11-11/5/11: Week 8, Phase 2
Sunday 10/30
Complete Rest
Monday 10/31
Workout: (R pace) (2 X 200m @38 w/200m jog recovery; + 1 X 800m @2:33 w/800m jog recovery) X 5
Results: with a 2 mile warm-up and .5 mile cool-down (total mileage: 10 miles)
| Distance | R pace time | Recovery time |
| 200 | 41.14 | 1:39 |
| 200 | 38.99 | 1:54 |
| 800 | 2:33 | 5:23 |
| 200 | 35.73 | 1:37 |
| 200 | 37.17 | 1:39 |
| 800 | 2:32 | 5:27 |
| 200 | 36.55 | 1:40 |
| 200 | 38.06 | 1:46 |
| 800 | 2:32 | 6:06 |
| 200 | 35.86 | 1:47 |
| 200 | 39.12 | 1:43 |
| 800 | 2:33 | 5:41 |
| 200 | 37.7 | 1:41 |
| 200 | 38.27 | 1:46 |
| 800 | 2:33 | 5:00 |
11/1/11 Tuesday
8 miles at 7:24/mile. Time: 59:22. Elevation gain and loss: 453 feet.
11/2/11 Wednesday
20 minutes at T pace (6:04/mile) and then 6 X 200m @38 (R pace) w/200m recovery jog (Total mileage for the day 8 miles)
| 200m @ R pace | Recovery 200m time |
| 34.74 | 1:37 |
| 37.63 | 1:35 |
| 38.45 | 1:37 |
| 37.59 | 1:38 |
| 37.32 | 1:32 |
| 35.71 | -- |
11/3/11 Thursday
7 miles at 7:38/mile pace in 53:32. Strong head wind out, good tail-wind coming back on this 3.5 mile out and back. I’m feeling tired. Did I do too much mileage at the beginning of the week? I think it’s a combination of increasing mileage a bit and my son is not sleeping very well because he is being weaned. Yep, I think that combo explains it.
11/4/11 Friday
6 miles at E pace. I am tired!
11/5/11 Saturday
So it was very cold, it had snowed the night before and I was still feeling tired; lacking motivation. I recently got a gym membership at Gold’s for free through work for 3 months so I ran 11 miles on the treadmill. It was okay. My iPod saved me. My left quad is a little in pain, but not significant enough to make me think about stopping.
Total mileage for the week 50 miles
11/6/11-11/12/11: Week 9, Phase 2
11/6: Day of Rest
11/7 Monday
2 mile warm-up (7:31, 7:17) and a 1 mile cool-down (7:07)
5x (2x200 meters @38 with 200m recovery after each 200 + 1x400m @76 with 400m recovery jog)
| Distance | Interval time | Recovery Time for Interval distance |
| 200 | 36.04 | 1:39 |
| 200 | 38.4 | 1:41 |
| 400 | 77.53 | 3:07 |
| 200 | 36.4 | 1:44 |
| 200 | 38.29 | 1:39 |
| 400 | 75.6 | 3:09 |
| 200 | 34.83 | 1:42 |
| 200 | 37.74 | 1:35 |
| 400 | 74.92 | 3:17 |
| 200 | 35.56 | 1:38 |
| 200 | 37.31 | 1:37 |
| 400 | 74.3 | 3:20 |
| 200 | 34.52 | 1:43 |
| 200 | 35.52 | 1:44 |
| 400 | 74.42 | 2:37 |
Total mileage for today: 8 miles
11/8 Wednesday
2 mile warm-up (7:30, 7:17) and a 1.5 mile cool-down (7:26, 3:41)
Workout: 6x1000 meters @3:25 w/200 meter recovery jogs of 200 meters
| 1000 m Interval | 200 m recovery of 2 mins |
| 3:44.99 | “ “ |
| 3:44.84 | “ “ |
| 3:44.57 | “ “ |
| 3:44.22 | “ “ |
| “ “ | |
| “ “ |
