Calvin Miller tune 🎸

Week 1: 40 miles Mon to Sun (Feb 5-11)

Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides

Strava blog

Wednesday, December 30, 2009

3.6 miles easy-tired?

easy run legs feel very tired....the cold I have may be more than a cold

Tuesday, December 29, 2009

10.25 miles/hillwork

10.25 miles on the roads with Jeff 1:14:51(7:18/mile)
3 times the Glendale hill repeats...Winter is here footing not too bad
still have a cold.....legs got more sore as run progressed.

Monday, December 28, 2009

morning run 7.29 miles easy hour run-snow covered trails

morning run jogged on the trails legs still sore from ten mile road race. Ran for 1 hour easy up the hydrohill up to decew rd and back. Breathing excellent legs not tired just sore.

Sunday, December 27, 2009

4 miles easy 10 X 100 speed drill

4 miles easy 28:34(7:07 mile pace) on the roads with Jeff and 10 X 100 speed drill afterwards

Saturday, December 26, 2009

13 miles

10 mile boxing day.....km splits

3:32/3:32/3:33/3:41/3:38/3:41/3:47/3:46/4:02/3:48/3:48/4:11/4:13/3:39/3:59/3:34------0.16 49
61:22- 2nd 8k very hilly
mile 5:43
2 mile 11:30
3 mile 17:20
4 miles 23:20
5 miles 29:20
2nd 5 miles all hills

Thursday, December 24, 2009

3 miles easy 21:00 roads

Ran 3 miles easy with perfect form 21:00...race preparation/tomorrow no run/race Sat 10 miler

Wednesday, December 23, 2009

4 miles easy roads

4 miles easy with Paul on the roads (30 minutes) Polly is fit, muscle striations in the legs

Tuesday, December 22, 2009

4 miles (10 X 200)

1 mile warm-up 10 X 200(200 jog) 1 mile cool down, pace work

Monday, December 21, 2009

37 miles for the week

An easy week....It's funny how a 37 mile week feels like I did nothing all week....I guess 100 mile weeks change the perspective. Looking forward to higher mileage after the 10 mile race on Dec 26.

Saturday, December 19, 2009

8.17 on Orlando strip 55:41 (6:48 mile)

8.17 miles in 55:41 with garmin ran in Orlando along hiway 192 out and back ran out of road anyhow picked up 4 X 100 speed drill at the end near hampton hotel

Thursday, December 17, 2009

5 miles 36:20 (7:12 pace)

treadmill 5 miles 7:30 pace for 20 then 6:58 for the reast

8.5 miles treadmill (florida)

60 minutes on the treadmill 20 minutes at 7:30 pace, 20 minutes at 6:58 pace, 20 minutes at 6:28 pace(last minute at 5:00 minutes pace)

Tuesday, December 15, 2009

morning 4 miles easy

4 miles with Gary out 2 in 15:00 back in 14:00

Monday, December 14, 2009

10 mile time trial 59:20(track 40 laps)

1 mile warm-up, 4 X 50 speed drill
mile 1 5:50, 2-10:46, 3- 17:30 4? 5-29:20, 6-35:20, 7 ? 8-47:30, 9-52:30, 10 59:20

Sunday, December 13, 2009

Thursday, December 10, 2009

6 miles 42:56(7:09 mile)

6 miles roads very windy cold conditions with Jeff in 42:56

Tuesday, December 8, 2009

10.01 miles 73:16 (7:19 mile)

10 miler with Jeff 7:19/mile roads a winter run face frozen after....
not too bad for Dec 8

Monday, December 7, 2009

14 miles-track 40 X 400 with 100 jog

1 mile warm-up, 4 X 50 sprint drill, 40 X 400 with 100 meter jog recovery-85, 83, 84, 85/84, 84, 84, 85/84, 83, 84, 85/84, 84, 84, 85/84, 85, 84, 85/85, 84, 85 ,85/ 85, 85, 85, 85/ 85, 85, 85, 86/86, 85, 86, 85/87, 87, 87, 87. jogged 800 meters for cool down
tough workout

Sunday, December 6, 2009

61 miles for week 11 aerobic base

12.08 miler with Jeff

12.08 miles road/trails shorthills out to Wiley road, cardiac, morningstar trail, back through brock etc. 1:31:08

Saturday, December 5, 2009

5.71 miles easy with Jeff trails

easy run with Jeff 41:13, 7:14 pace per mile.

Friday, December 4, 2009

13.2 miles morning and evening runs (3 miles track 16:54)

morning 2 mile warm-up, 4 X 50 speed drill, 3 mile time trial on the track,
3 miles in 16:54 mile splits 5:48, 5:40, 5:26. It was my fastest time yet for 3 miles on the track in September I hit 17:20 twice. But the difference is it was very windy for the 16:54 and I ran this one with the last mile up tempo. I am getting fit and the aerobic base is reaping rewards and I feel like I have a lot in the tank even when I am tired I can switch gears.

evening with Paul 6.2 miles
13.2 miles total

Thursday, December 3, 2009

Wednesday, December 2, 2009

6 miles track 12 X 400 (76's, 77's) 100 jog recovery

1 mile warm-up 4 X 50 sprint drill, 12 X 400 with 100 meter jog recovery, 77, 76, 76, 76, 76, 76, 76 ,76, 76, 76, 77, 77-1 mile cool down

Tuesday, December 1, 2009

10 miles 72:46/ 7:16 mile

10 miles 72:46 7:16/mile.....legs tired breathing tired.