Billy 202 miles

Sat. a.m. - 14 miles, including 3 miles at the Boston College indoor track in 4:48, 4:54, and 4:48, with a half mile jog betweeen runs. p.m. 16 miles

Sunday a.m. - 20 miles on hills. p.m. 10 miles easy

Mon. a.m. - 17 miles. p.m. 13 miles

Tues. a.m. - 16 miles. p.m. - 13 miles

Wed. a.m. - 16 miles. p.m. 13 miles

Thurs. a.m. 16 miles. p.m. 15 miles

Fri. a.m. 23 miles on the Boston Marathon course.

Friday, August 13, 2010

6 miles easy

easy 6 miles trails/hills

Blog Archive

Cabada

#‎BerlinMarathon‬ my full 12 week training log. Enjoy! ‪#‎mybmjourney‬

Week 12
July 7th-July 13th training

Monday- AM 10 miles (1:16:50)/PM 4.5 mile (35:30)
Tuesday- AM 2 set 5x1k w/1:30 rest-200jog (2:58, 2:58, 2:57, 2:57, 2:57) 5:00 rest between sets, (2:53, 2:53, 2:53, 2:53, 2:49). PM 4.5 miles (35:00)
Wednesday- AM 10 miles (1:16:49)/PM 4.5 miles (37:00)
Thursday- am 10 miles (1:19:30)
Friday- am 8 miles- travel to upstate New York
Saturday- am 8 miles plus 6x15 sec strides
Sunday- Boilermaker 15k 47:35 splits (5:02, 5:15, 5:05, 5:25, 4:31, 5:03, 5:32, 4:48, 5:17, 1:36) 75 degrees 76% humidity dew point 66. PM 40 mins

Total miles 90

Week 11 July 14th-July 20th

Monday- 10 miles
Tuesday- 10 miles
Wednesday- 8 miles
Thursday- AM 8 miles/ PM 5 miles
Friday- 8 miles
Saturday- AM 4 miles/ PM 2 mile warm up-sunset half marathon (1:07:47-5:10 avg mile) hot/humid.
Sunday- AM 8 miles/PM 4 miles

Total miles- 80 for week

Week 10 July 21st-July 27th

Monday- AM 10.5 miles/ PM 5 miles
Tuesday- AM 2 mile warm up-7x1 mile on road w/3:00R (4:39, 4:37, 4:37, 4:36, 4:34, 4:33, 4:23). 2 mile cool down/ PM 5 miles
Wednesday- am 10 miles/ PM 5 miles
Thursday- AM 20.5 miles (2:17:00-6:40 mile avg)
Friday- AM 10 miles/PM 5 miles
Saturday- AM 10 miles
Sunday- am 5k warm up-London 5k (14:16-4:35 avg)- 5k cool down/PM 6 miles

Total miles for week- 107

Berlin Marathon Training
Week 9 July 28th-August 3rd

Monday- sea level (rest heart rate 42 beats) AM 10 miles (1:15:20)/ PM 6 miles (46:00)
Tuesday- altitude 7000ft AM (rhr 49 beats) 10 miles (1:23:00) smoke from the Yosemite fires made it difficult to run in. PM 6 miles (44:40) at sea level
Wednesday- sea level AM pre race workout mile down (mile 4:39, 1200-3:22, 800-2:11, 400-60) w/3 min rest in between on bike path. PM 6 miles (46:12)
Thursday- AM 6am flight from SFO to BOS no run/PM 9 miles in Cape Elizabeth, Maine
Friday- (rhr 46 beats) AM 9 miles
Saturday- (rhr 39 beats) AM 20 min warm up-beach to beacon 10k 29:46 (4:37, 4:43, 4:45, 4:50, 4:40, 5:01)-30 min cool down/PM 6 miles (48:25)
Sunday- AM 8 miles (1:00)/ PM 8 miles (1:00)

100 miles for week

Week 8 Berlin Marathon Training
August 4th-August 10th

Monday- @sea level (resting heart rate 42 beats in 1 min) AM 10 miles (1:08:24)
Tuesday- @sea level AM 2.5k warm up-30k progression 1:39:10 (33:49, 32:52, 32:25)- 2.5k cool down. 35km morning
Wednesday- @7000ft (rhr 43 beats)10 miles (1:19:48)/ PM 6 miles (50:00)
Thursday- @7000ft (rhr 43 beats) 10 miles (1:18:40)/ PM 6 miles (48:40)
Friday- @sea level 20 min warm up-2 sets 10x400 w/60sec recovery (67.8, 66.1, 65.6, 65.4, 65.4, 64.4, 65.1, 65.3, 65.2, 65.3) 4 minutes rest between sets (64.7, 64.5, 63.7, 64.5, 64.1, 64.6, 64.4, 64.1, 64.0, 63.8)-20 min cool down/ PM @7000ft 6 miles (50:15)
Saturday- @sealevel 1hr jog
Sunday- @sealevel volume run 23.2 miles (2:30:47)

Total miles- 111

Week #7 August 11th-August 17th

Monday- AM (Resting HR 45) 10 miles (1:14:15)/ PM 6.5 miles (48:00)
Tuesday- AM (Resting HR 45) 20 min warm up- 5 mile @ 85%LT/Anaerbic Threshold Run 23:44 (4:45 mile average)- 25 min cool down. PM 6 miles (51:00)
Wednesday- AM (Resting HR 47) 13.5 miles (1:35:00)
Thursday- AM Travel to North Dakota. PM 10 miles (1:10:00)
Friday- AM 10 miles (1:09:00). PM 6 miles (41:40)
Saturday- AM 25 min warm up- Burli-MOT Half Marathon 1:07:18 (5:09 mile average) 68 degrees 93% Humidity 66 degrees dew point-20 min cool down.
Sunday- AM (Rest HR 46) 13 miles (1:30:00)

Total Miles- 104

Training Week #6 August 18th-24th

Monday- AM (resting HR 42) 10 miles (1:10:00-7:00 mile average)/PM 6 miles (41:45-6:57 mile average)
Tuesday- AM 3 mile warm up-1600 (4:29)-1200 (3:18)-800 (2:09)-400 (59.7) w/3:00R- 3 mile cool down/ PM 6 miles (42:50-7:08 mile average)
Wednesday- AM 10 miles (1:12:30-7:15 mile average)
Thursday- AM 6 miles (46:30-7:45 mile average)/ PM 9 miles (1:03:45-7:05 mile average)
Friday- AM 15 min warm up-8x1600 (4:43, 4:40, 4:38, 4:35, 4:34, 4:31, 4:28, 4:25)w/3:00 rest in between-15 min cool down/PM 6 miles @ altitude (43:00-7:10 mile avg)
Saturday- (Resting HR 56) AM 10 miles (1:13:30-7:20 avg) @altitude
Sunday- (Resting HR 50) 2 hr 30 volume run (21.5 miles-6:57 mile average @ altitude (6700-8000ft elevation). 1st 3 miles (24:57-8:19 mile average) up hill- 3 to 8 miles (35:40-7:08 pace)- 8-13 miles (34:10-6:50 pace)- 13-18 miles (33:29-6:42 pace)- 18-21.5 miles (21:42-6:07 pace)

105 miles for the week

Week 5 August 25th-August 31st

Monday- (Resting HR 51) Day Off
Tuesday- (Resting HR 46) AM 8 miles (58:24-7:18 mile avg)
Wednesday- (Resting HR 44) AM 25 min warm up-10x200 @6700 ft w/3:00 rest on road (28.4, 27.2, 27.3, 28.0, 26.7, 26.6, 27.5, 27.2, 27.1, 27.4).-25 min cool down. /PM 4.9 miles (37:45-7:42 mile avg)
Thursday- (Resting HR 46) AM 8 miles (7:34 mile avg)/PM 5 miles (7:31 mile avg)
Friday- AM 5 miles (8:09 mile avg)/ PM pre race (1600-4:46, 1200-3:29-800-2:12, 400-61) w/3:00R
Saturday- Off (Travel to East coast)
Sunday- (resting HR 49) 5 miles 4x100 meter strides

50 miles for week

Week 4 Sept 1st-Sept 7th

Monday: AM 20 min warm up-USA 20km championships 10th place 1:03:20 (5:05 mile pace) 8:40am start 77 degrees 73 dew point 88% humidity- 20 min cool down.
Tuesday: AM 8 miles (7:30 mile avg)
Wednesday: OFF
Thursday: (resting HR 47) AM 8 miles (7:30 mile avg)
Friday: OFF
Saturday: (resting HR 40) AM 8 miles no time/ PM 8 miles no times
Sunday: 24 mile volume run (6:15 mile avg) 19-21 miles ran 9:57

Total miles for week- 73

Week 3 September 8th-14th

Monday- AM 8 miles/PM 4 miles
Tuesday- PM 20 min warm up-8x800 w/90 sec recovery on bike path (2:17, 2:14, 2:13, 2:12, 2:11, 2:11, 2:11, 2:08).-20 min cool down
Wednesday- AM 8 miles Travel day Fresno-San Francisco-London-Frankfurt-Prague
Thursday- landed in Prague, Czech Republic in afternoon (24 hours of travel, no sleep). PM 8 miles
Friday- AM 8 miles/PM 6 miles
Saturday- AM 10 miles
Sunday- AM 3 miles warm up-Mattoni Usti Nad Labem 1/2 Marathon 13th place 1:06:23 (1km splits (21.1k) 3:02, 2:58, 3:00, 3:05, 3:01 (5k 15:07), 3:05, 3:07, 3:05, 3:07, 3:11 (10k 30:45), 3:03, 3:07, 3:10, 3:10, 3:13, 3:12, 3:15, 3:17, 3:15, 3:15, 3:35 (1.1k). 3 miles cool down

81 miles for week

Week 2 September 15th-21st

Monday- AM 7 miles
Tuesday- OFF
Wednesday- AM 4 miles/ PM 8 miles
Thursday- AM 25 min warm up, 3x1600 (4:40, 4:41, 4:42) 400 (67). 20 min cool down
Friday- AM 8 miles
Saturday- AM 40 min warm up, 6x500 w/90 second rest on bike path (1:19, 1:23, 1:20, 1:22, 1:19, 1:21). PM 25 min cool down
Sunday- 13 miles

Total miles for week- 60

Week 1 September 22nd-28th

Monday- 9 miles including 10x100 meters avg right under 15 sec on a bike path in Prague, Czech Republic
Tuesday- 20 min warm up-6700 meters in 20:07 (3:00 per km/4:50 per mile pace)-20 min cool down
Wednesday- 3 miles
Thursday- 7 miles 7x100 meter strides traveled 5 hrs by train to Berlin
Friday- 30 minutes jogging
Saturday- 20 minutes jogging 5x20 second strides
Sunday- 10 min warm up-Berlin Marathon splits in km (3:06, 3:06, 3:05, 3:07, 3:06-15:32 5km, 3:04, 3:03, 9:15 next 3k-30:55 10km, 3:01, 3:08, 3:09, 3:04, 2:55-46:14 15km, 3:09, 3:07, 3:06, 3:06, 3:02-1:01:18 20km, 3:06, next 2k 6:17, 3:06, 3:10-1:17:28 25km, 3:04, 3:07, 3:11, 3:06, 3:04-1:33:03 30km, 3:09, 3:04, 3:07, 3:05, 3:10-1:48:41 35km, 3:07, 3:13, 3:13, 3:11, next 2km 6:22, 3:10, 37 seconds last 200 meters- 42.2k 2:11:36

Alberto 10 rules

1. BE CONSISTENT Find a training plan that you can stick to long-term. If you can run four days a week, every week, you are going to get 90 percent of the benefits of training seven days a week.

2. TAKE RECOVERY DAYS SERIOUSLY The day after a tough workout, the most you want to do is jog lightly or do some form of cross-training, like cycling. You need a recovery day after a hard day. No exceptions.

3. INCREASE MILEAGE GRADUALLY Do not increase your weekly mileage by more than 10 percent every month. No matter how good you feel, be very gradual. You won't know until it's too late that you're overdoing it.

4. STAY ON THE TRAIL Pavement damages joints, tendons, ligaments, and muscles. The more you can run on grass, woodchips, or dirt, the better off you are. My athletes run 90 percent of their workouts on soft surfaces.

5. RUN FASTER It's hard to race faster than you train. However fast you want to run a race, you've got to do some shorter intervals—what we call speed work—at least that fast.

6. STRENGTHEN YOUR WHOLE BODY Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don't forget that the back is part of the core). Stay away from machine weights and stick to Pilates, climbing, and dynamic flexibility work like yoga.

7. WEAR THE RIGHT SHOES The second-most-common cause of injuries, next to running too much on hard surfaces, is foot pronation and shoe instability. The more you run, the more support your foot needs.

8. PERFECT YOUR FORM Every motion your body makes should propel you directly forward. If your arms are crossing or you are overstriding, you're losing force. Your posture should be straight, and your striding foot should land directly underneath you.

9. TACKLE DOUBT HEAD-ON At some point you're going to push yourself harder, you're going to enter into a gray area that can be painful, and you're going to doubt yourself. Push through it. Never think you are mentally weak.

10. EMBRACE TECHNOLOGY If you don't have enough knowledge behind what you're doing, you're not going to run well or you're going to injure yourself. With the Internet, GPS phones, advanced heart-rate monitors, and even your iPod, you now can be coached individually, even while you run. I have an antigravity treadmill in my garage. Use the knowledge and tools that are out there.

Heart rate guide

Heart rate guide

Salazar tips

* Short Hill Sprints: Once a week insert a set of 4 to 10 short, steep hill sprints (8-12 seconds in length) max effort with full recovery a muscle workout, designed to recruit fastwitch muscle fibers, strengthen your lower legs, after an easy run on the day before some of your more traditional speed workouts.

* Short Flat Sprints: After 4 to 6 weeks of including short hill sprints into your training, transition to sprinting over flat ground. The same principles apply: 4 to 10 sprints of 8-12 seconds in duration at near max effort with full recovery between intervals. Warm up with 4 to 6 x 150m strides to get loose and lessen likelihood of injury. Be sure to keep the basic tenets of good running form in mind while running relaxed and staying in control of your stride.