Running Log: Summer 2014 Recap

This is a recap of my summer, 2014 training cycle.  The Long Run and Maintenance Run Plus (15% +/- of weekly mileage) are listed in minutes while the weekly mileage is listed in miles.

Monday Mileage LR/MR+ Workouts Race
5/12 18 none none
5/19 40 none none
5/26 74 90/none none
6/2 90 110/none 30 min PR
6/9 105 120/90 25 min Fartlek / 12×60 sec Hills
6/16 110 130/95 35 min PR / 42 min Fartlek
6/23 115 135/95 6×1 mile / 36 min PR, 4×300
6/30 95 125/none 30 min Farlek 1st USA 10k (28:25)
7/7 120 140**/100 60 min Prog Run / 62 min Fartlek
7/14 130 150/105 50 min PR / 10 x mile (failure)
7/21 105 125/none 3×15 min PR / 10 brisk, 3×3 on/off 2nd USA 7mi (33:32)
7/28 130 140**/105 60 min Fartlek / 60 min PR
8/4 140 150/110 58 min Fartlek / 4x5x1k
8/11 120 140**/100 6×1 mile / 60 min Prog Run
8/18 140 180/110 3×5 mile / 16×75 sec Hills
8/25 105 120/none 70 min Prog Run / 10 brisk, 4x1k
9/1 150 150/110 2×7 mile 2nd USA 20k (61:27)
9/8 130 140/105 3x4x1 mile / 70 min Prog Run
9/15 130 160/110 50 min PR / 6 mi, 5 mi, 4 mi, 1 mi
9/22 100 120/90 60 min PR / 3x5x1k
9/29 85 105/none 40 min PR / 5×3 on 1 off
10/6 70 none 18 min PR / 12 min Fartlek Chicago Marathon

**: Denotes that the long run included an aerobic fartlek (and me barely being able to move when completed)

PR: Pace Run (80%-85% of total effort, some call it a tempo)

Prog Run: Progression Run, starting slower than PR pace slowly dropping the pace the entire effort until ending at faster than PR pace.

Brisk: Brisk runs are slightly easier than PR’s

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