Update...

Saturday, November 8th
5:00PM - 30 minute easy run on Beechwood Blvd.
Rating: 100
Comments: Felt great today. Kept a nice fast pace. I made a GREAT jumbalay dinner tonight!!!

Friday, November 7th
OFF I forgot that I had a work dinner event to go to tonight, so I took the day off.

Thursday, November 6th
6:30PM - 50 minute progressive run, no weights
Rating: 85
Comments: Actually felt pretty strong today. I did the sections 20 minutes easy, 18 minutes medium, 12 minutes hard (pace). I played poker at night so ended up not lifting. I need to make sure I am getting my lifts in.

Wednesday, November 5th
Sheridan is in DC today, so it is a good day for me to get out of the house and get a good workout in.
6:30PM - 20 minute warmup to Schenly Park, drills 20x200 m - all between :45 and :50 seconds. 200m shag jog recovery. 35 minute cooldown. Stretch
Rating: 75
Comments: Overall, felt ok. Speed isn't one of my natural strengths and I always feel like my form could be a little more fluid. The last four my heartrate was up really high.

Tuesday, November 4th

Election Day!! Woke up early and stood in line for a long time to cast my vote. After I got off work I went for a 40 minute easy recovery run from yesterday's tough long run.
Rating: 80
Comments: Overall, felt pretty good for a recovery run.

Long-er Run

6:15 PM - 1 hour 45 minute run through Squirrel Hill and Shadyside. VERY VERY hilly!!

Rating: 55
Comments: My legs felt very tired, sluggish, and heavy. They were sore and tender all day because of the lower body lift I did on Sunday. I always felt really rigid, and when I finished and was doing my leg swings, my hip flexors felt very tender. Only averaged about 9 minute miles, so I was going kind of slow, but the run also consisted of entirely up and down hills.

Monday Run

6:00pm - 40 minute relaxed run, no weights

Rating: 80
Comments: Felt pretty good overall, except that my legs are getting really sore from my lower body lift yesterday. I am sure tomorrow they will be even more sore.

Training Schedule 11-3 to 11-9

• Monday, November 3rd (plan)
  -40 minutes relaxed
  -Upper Body Weights
  
  
• Tuesday, November 4th (plan)
  -Long Run – 2 hours 45 minutes
  -Maintain 8:00/mile pace
  -Take three GU packets during run

• Wednesday, November 5th (plan)
  -40 minute recovery run
  -Lower Body Weights

• Thursday, November 6th (plan)
  -AM – 30 minute relaxed
  -PM - 20 minute warmup, drills
  -20 x 200 meters 45-48 seconds
  -200 meter shag jog in between
  -30-40 minute cool down, stretch

• Friday, November 7th (plan)
  -Progressive 60 minute run
  -Upper Body Weights
  
  
• Saturday, November 8th (plan)
  -40 minutes relaxed
  
  
• Sunday, November 9th (plan)
  -3 hour long run!! Try running the Pittsburgh Marathon course so I get used to running on some hilly terrain.

Haven't logged in a few days...

Ok, Sorry I haven't logged my training the last few days. Here goes...

Sunday, November 2nd
3:00pm - 54 minutes on the Montour Trail - starting @ Clarion/McKeesport Bridge
Rating: 50
Comments: I had to cut my long run short due to some stomach issues. I will switch my long run to Tuesday evening. Unfortunately, I couldn't continue running and sometimes you have to listen to your body. It is too bad because I felt great besides the stomach issues. 8:00PM - lower body weights and abs

Saturday, November 1st
1:00pm - 40 minutes very easy on Beechwood Blvd
Rating: 85
Comments: Felt pretty good, kept it nice and easy.

Friday, October 31st
5:00AM - 35 minutes relaxed on Beechwood Blvd
6:30PM - 25 minute warmup to Schenley Park Loop, drills 1k @ 5k race pace, 2k @ in-between 5k and 10k race pace, 3k @ 10k race pace, 2k @ same pace, 1k @ same pace rest: 2min jog - 3min jog - 4 min jog - 3min jog - 2 min jog 25 minute cooldown back home, stretch, leg swings Rating: 65
Comments: Felt kind of stiff and not very fluid. My legs felt heavy. My right hip flexor is kind of sore.

Thursday, October 30th
5:00AM - 70 minutes post-secondary long run
Rating: 85
Comments: Felt good. It was really nice outside today.