2008 Training Summary and Notes

2008 highlights:
- Very happy with long runs and how good my feet have been. Fireblades, barefoot running keeping feet happy; better nutrition and consistency have made them better overall.
- Added barefoot runs on our back trail a few days a week for up to 20'. Amazing, totally hooked. Great to know what your best natural form feels like, instead of trying to visualize.
- Really consistent strength workouts all year. Lots of single leg strength work; very running specific. Upper, including chin ups which are the hardest thing in the world I figure.
- Consistent quality running workouts; Usually 2x a week - tempo on one day and intervals or hills on the other.
- Increased mileage near the end, and will build more into 2009. Endurance is good, speed isn't holding me back for the distances I race, so stamina needs to improve: lots of miles.
- Love training, but only completed one race. Need to race more in 2009.

Training Summary, from most recent:

Dec 22-Dec 28
M - am 38 pm 35 (plus strength)
T - am 60 (Treadmill hill tempo; 5'@10/90"j/5'@10/5'@12/90"j/10'@12/90"j/1'each@14,12,10,12,14deg; tough) pm 45 (snowshoe)
W - 112 (pack & snowshoe)
T - 120 (mostly road; easy to steady)
F - am 73 (10x~90" Bradford Hill reps; steep at bottom, then gradual) pm 20
S - 60
S - 21
Total 9:43

Dec 15-Dec 21
M – 40 (plus strength circuit)
T - am 69 pm 60 (30' trail tempo; tired)
W - am 60 pm 40 (pack run)
T - 39
F - am 52 (Treadmill hill tempo; 5x5'@8/10/12/10/8deg w/2'0 recov; good) pm 41 (snowshoe)
S - 66 (plus strength circuit)
S - 141 (spikes and snowshoes)
Total 9:48

Dec 8-Dec 14
M - am 66 pm 44
T - off
W - off (crashed this week, ugh)
T - am 41 pm 30
F - am 52 pm 41
S - 40
S - 120
Total 7:14

Dec 1-Dec 7
M - am 46 pm 59
T - am 45 pm 82 (40' trail tempo; great)
W - am 80 pm 30
T - am 45 pm 74 (~2' hill reps Newburgh; 32' total u&d; felt good)
F - am 50 pm 46
S - 271 (Fr Park)
S - 78 (sooo hungry!)
Total 15:06

Nov 24-Nov 30
M - am 45 pm 45
T - off
W - am 42 pm 40
T - am 40 pm 50 (20' trail tempo)
F - am 46 pm 30
S - 46
S - 35
Total 6:59

Nov 17-Nov 29
M - am 42 pm 42
T - 69 (31' tempo)
W - am 42 pm 31
T - am 62 pm 65 (Yarker hill reps; 10x~90"-75"; great)
F - am 30 pm 45
S - 251 (Fr Park North Perim. Best LR ever)
S - am 80 pm 37 (hungry!)
Total 13:16

Nov 10-Nov 16
M - am 46 pm 44
T - am 45 pm 81 (41' trail tempo; legs sluggish)
W - am 76 (tired) pm 32
T - am 42 pm 67 (Curl Rd hill reps; 8x~90"; great)
F - 60
S - 86
S - 217 (RT/Gould Lk; tired, but great at end)
Total 13:16

Nov 3-Nov 9
M - 42
T - am 72 pm 68 (30' trail tempo/progression; great)
W - 82 pm 31
T - am 32 pm 60 (Yarker hills reps; 8x)
F - 50
S - Biked 60 (ouch on neck, butt)
S - 184 (Fr Park; owl and deer)
Total 10:21

Oct 27-Nov 2
M - 45
T - am 45 pm 50
W - am 89 (road 8:30/mi) pm 40
T - am 49 pm 64 (30' trail tempo; legs sore)
F - off
S - 88 (sluggish)
S - 154 (nasty nasty horrible run)
Total 10:24 (89' avg)

Oct 20-Nov 1 - 4:01 total; recovery week
Oct 13-Oct 19 - 11:13 total; 47' Hilly road tempo; Track ladder (2/4/6/8/k/8/6/4/2 w/90"j); Long 135' Fr Park
Oct 6-Oct 12 - 5:57 total; Track 3xk w/2'j (4:14,4:12:4:12) tired; Long 132'
Sep 29-Oct 5 - 8:31 total; mostly recovery, some steady
Sep 22-Sep 28 - 4:13 total; Track 6x400 w/90"j (93,94,93,91,94,96) tired
Sep 15-Sep 27 - 4:37 total; Track 3 miles @ test MP (7:53,7:42,7:37) too tired so no PEC marathon;
Sep 8-Sep 14 - 1:16 total; recovery
Sep 1-Sep 7 - 7:20 total; Hali 50k in 5:36:55; Not a great day, but held it together and was happy
Aug 25-Aug 31 - 4:34 total; taper
Aug 18-Aug 24 - 5:38 total; Long 152' Fr Park tired
Aug 11-Aug 17 - 10:30 total; Long 245' Fr Park; Unplanned 24' trail/road tempo AWESOME Best Run Ever; Timed Ladder
Aug 4-Aug 10 - 10:44 total; Lake Placid long runs
Jul 28-Aug 3 - 9:22 total; Track 10x400 (94 down to 90) with 90"/j
Jul 21-Jul 27 - 12:18 total; 30' trail tempo; Track 6x1000 (4:16,4:16,4:13,4:11,4:04,4:02) with 2'/j; Long 248' Fr Park
Jul 14-Jul 20 - 10:53 total; 2 Long (191' run home on K&P and 181' Fr Park); Track 12x400 (96 to 92)

Jan 1-Jul 13 - AVERAGE WEEKLY TOTAL 7:01