Monday. 6 Miles Easy. --> Finished.
Tuesday. 3X2 Miles. Total 11 Miles. Actual 10 Miles with LT 6 Miles
Wednesday. Rest
Thursday. 10 Miles Tempo. Total 12 Miles.
Friday. Rest
Saturday. 16 Miles.
Sunday. 3 Miles.
Tuesday, December 27, 2016
Sunday, December 18, 2016
Workout for Week of Dec 19th to Dec 25th. Total 64 Miles. Finished 40 miles.
Monday. 6 Miles Easy
Tuesday. LT 6 Miles. Total 10 Miles. Finished 7 miles Instead. Leg pains
Thursday. Speed Workout plus 6 Miles Easy. Total 12 Miles. Actual finished 6 miles Easy.
Friday. 6 Miles Easy
Saturday. 13 Miles Easy. Finished 15 miles. leg pain again.
Sunday. 16 Miles LSD. Skipped.
So total finished only 60 Miles.
Tuesday. LT 6 Miles. Total 10 Miles. Finished 7 miles Instead. Leg pains
Thursday. Speed Workout plus 6 Miles Easy. Total 12 Miles. Actual finished 6 miles Easy.
Friday. 6 Miles Easy
Saturday. 13 Miles Easy. Finished 15 miles. leg pain again.
Sunday. 16 Miles LSD. Skipped.
So total finished only 60 Miles.
Workout for Week of Dec 12th to Dec 18th. Total 55 Miles
Monday 6 Miles Easy
Tuesday. 6Miles LT Run
Friday. 11 Miles Tempo. Total 15 Miles.
Saturday. 11 Miles Easy Run
Sunday. Total 13 Miles with 10 Miles MP
Tuesday. 6Miles LT Run
Friday. 11 Miles Tempo. Total 15 Miles.
Saturday. 11 Miles Easy Run
Sunday. Total 13 Miles with 10 Miles MP
| Splits | Time | Cumulative Time | Moving Time | Distance | Elev Gain | Elev Loss | Avg Pace | Avg Moving Pace | Best Pace | Avg HR | Max HR | Avg Run Cadence | Max Run Cadence | Avg Stride Length | Calories |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 9:42.9 | 9:42.9 | 9:38 | 1.00 | -- | -- | 9:43 | 9:38 | 8:32 | 130 | 139 | 175 | 182 | 0.95 | 127 |
| 2 | 9:06.5 | 18:49 | 9:04 | 1.00 | -- | -- | 9:06 | 9:04 | 8:33 | 134 | 139 | 178 | 184 | 0.99 | 124 |
| 3 | 8:21.1 | 27:10 | 8:20 | 1.00 | 13 | 3 | 8:21 | 8:20 | 6:31 | 142 | 146 | 175 | 188 | 1.10 | 119 |
| 4 | 8:04.3 | 35:15 | 8:00 | 1.00 | -- | -- | 8:04 | 8:00 | 7:45 | 147 | 151 | 180 | 192 | 1.11 | 119 |
| 5 | 8:00.7 | 43:15 | 7:57 | 1.00 | 3 | -- | 8:01 | 7:57 | 7:37 | 147 | 152 | 181 | 193 | 1.11 | 117 |
| 6 | 8:03.6 | 51:19 | 8:02 | 1.00 | 7 | 13 | 8:04 | 8:02 | 7:34 | 147 | 151 | 177 | 196 | 1.13 | 118 |
| 7 | 8:05.0 | 59:24 | 8:01 | 1.00 | 15 | -- | 8:05 | 8:01 | 7:27 | 146 | 150 | 183 | 201 | 1.09 | 117 |
| 8 | 7:38.1 | 1:07:02 | 7:34 | 1.00 | -- | 6 | 7:38 | 7:34 | 7:20 | 150 | 155 | 185 | 202 | 1.14 | 114 |
| 9 | 7:59.2 | 1:15:01 | 7:56 | 1.00 | -- | 6 | 7:59 | 7:56 | 7:32 | 149 | 153 | 186 | 206 | 1.08 | 116 |
| 10 | 7:57.4 | 1:22:59 | 7:56 | 1.00 | -- | -- | 7:57 | 7:56 | 6:42 | 151 | 155 | 187 | 205 | 1.08 | 118 |
| 11 | 7:33.3 | 1:30:32 | 7:33 | 1.00 | 3 | 6 | 7:33 | 7:33 | 6:31 | 154 | 157 | 190 | 207 | 1.12 | 116 |
| 12 | 7:44.2 | 1:38:16 | 7:38 | 1.00 | -- | 5 | 7:44 | 7:38 | 7:26 | 154 | 157 | 190 | 203 | 1.09 | 117 |
| 13 | 7:26.0 | 1:45:42 | 7:21 | 1.00 | -- | 10 | 7:26 | 7:21 | 7:08 | 158 | 162 | 193 | 205 | 1.12 | 117 |
| 14 | 0:03.6 | 1:45:46 | -- | 0.01 | -- | -- | 6:50 | -- | 7:17 | 161 | 161 | 184 | 184 | 1.28 | 0 |
| Summary | 1:45:46 | 1:45:46 | 1:45:00 | 13.01 | 41 | 49 | 8:08 | 8:04 | 6:31 | 146 |
Workout for Week of Dec 5th to Dec 11th. Total 27 Miles
Friday. 6 Miles Easy
Saturday 15 Miles long run
Sunday. 6 Miles Easy
Saturday 15 Miles long run
Sunday. 6 Miles Easy
Dec 4 CIM 2016
I paced my wife for her first marathon. It went pretty well. Basically she trained only for the weekend long run and headed for the marathon. She finished one 20 mile LSD, two 17 miles run, a few 15 miles LSD, and the rest were 13 miles long run.
Our goal for her was 4:45. Since she finished half marathon at 2:03 the beginning of this year, so we think the 4:45 should be ok. My only concern was how her body will react after the mile 20.
So we started very slow, followed the pacer of 4:38 most of the time. For some times, she would try to run the pace within 10 and I held her back. The strategy went pretty well. And she was not tired at all after the race.
Our goal for her was 4:45. Since she finished half marathon at 2:03 the beginning of this year, so we think the 4:45 should be ok. My only concern was how her body will react after the mile 20.
So we started very slow, followed the pacer of 4:38 most of the time. For some times, she would try to run the pace within 10 and I held her back. The strategy went pretty well. And she was not tired at all after the race.
| Splits | Time | Cumulative Time | Moving Time | Distance | Elev Gain | Elev Loss | Avg Pace | Avg Moving Pace | Best Pace | Avg HR | Max HR | Avg Run Cadence | Max Run Cadence | Avg Stride Length | Calories |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 10:39 | 10:39 | 10:33 | 1.00 | -- | 64 | 10:38 | 10:33 | 9:47 | 120 | 131 | 176 | 184 | 0.86 | 124 |
| 2 | 10:30 | 21:09 | 10:26 | 1.00 | 70 | 87 | 10:30 | 10:26 | 9:57 | 129 | 136 | 177 | 183 | 0.86 | 133 |
| 3 | 10:19 | 31:28 | 10:15 | 1.00 | 32 | 49 | 10:19 | 10:15 | 10:05 | 129 | 134 | 178 | 184 | 0.88 | 127 |
| 4 | 10:03 | 41:30 | 9:58 | 1.00 | -- | 52 | 10:03 | 9:58 | 9:43 | 130 | 139 | 178 | 187 | 0.90 | 121 |
| 5 | 12:26 | 53:57 | 9:10 | 1.00 | 7 | -- | 12:26 | 9:10 | 6:43 | 123 | 148 | 133 | 197 | 0.97 | 120 |
| 6 | 9:42.4 | 1:03:39 | 9:38 | 1.00 | -- | 18 | 9:42 | 9:38 | 6:36 | 135 | 149 | 175 | 192 | 0.95 | 123 |
| 7 | 10:02 | 1:13:41 | 9:56 | 1.00 | 23 | 32 | 10:02 | 9:56 | 9:24 | 130 | 136 | 180 | 187 | 0.89 | 106 |
| 8 | 9:55.5 | 1:23:36 | 9:51 | 1.00 | 33 | 20 | 9:55 | 9:51 | 9:15 | 132 | 144 | 180 | 188 | 0.90 | 109 |
| 9 | 10:06 | 1:33:42 | 10:05 | 1.00 | 12 | 8 | 10:06 | 10:05 | 9:41 | 130 | 136 | 180 | 187 | 0.89 | 99 |
| 10 | 10:24 | 1:44:06 | 10:19 | 1.00 | 16 | 20 | 10:24 | 10:19 | 9:57 | 127 | 134 | 180 | 187 | 0.86 | 75 |
| 11 | 10:20 | 1:54:26 | 10:17 | 1.00 | 19 | 54 | 10:20 | 10:17 | 8:10 | 125 | 134 | 177 | 194 | 0.88 | 65 |
| 12 | 10:22 | 2:04:48 | 10:16 | 1.00 | 71 | 56 | 10:22 | 10:16 | 9:39 | 125 | 134 | 179 | 185 | 0.87 | 69 |
| 13 | 10:10 | 2:14:58 | 10:06 | 1.00 | 20 | 40 | 10:10 | 10:06 | 9:41 | 127 | 133 | 180 | 185 | 0.88 | 76 |
| 14 | 10:25 | 2:25:24 | 10:23 | 1.00 | -- | -- | 10:25 | 10:23 | 7:14 | 130 | 138 | 173 | 194 | 0.89 | 88 |
| 15 | 10:36 | 2:35:59 | 10:26 | 1.00 | -- | 17 | 10:36 | 10:26 | 8:32 | 131 | 136 | 176 | 191 | 0.86 | 100 |
| 16 | 10:27 | 2:46:26 | 10:26 | 1.00 | 22 | 30 | 10:26 | 10:26 | 6:42 | 132 | 136 | 176 | 190 | 0.88 | 93 |
| 17 | 10:22 | 2:56:47 | 10:20 | 1.00 | -- | 18 | 10:22 | 10:20 | 10:03 | 131 | 136 | 179 | 184 | 0.87 | 81 |
| 18 | 11:10 | 3:07:57 | 10:38 | 1.00 | 5 | 28 | 11:10 | 10:38 | 6:47 | 129 | 142 | 163 | 197 | 0.88 | 79 |
| 19 | 10:15 | 3:18:12 | 10:10 | 1.00 | 11 | 15 | 10:15 | 10:10 | 7:32 | 132 | 152 | 179 | 198 | 0.88 | 84 |
| 20 | 10:57 | 3:29:09 | 10:41 | 1.00 | -- | 10 | 10:57 | 10:41 | 8:33 | 130 | 136 | 168 | 188 | 0.88 | 81 |
| 21 | 10:15 | 3:39:24 | 9:57 | 1.00 | -- | 14 | 10:15 | 9:57 | 6:58 | 135 | 143 | 168 | 189 | 0.94 | 104 |
| 22 | 11:14 | 3:50:37 | 11:11 | 1.00 | -- | 7 | 11:14 | 11:11 | 9:02 | 131 | 141 | 171 | 184 | 0.84 | 86 |
| 23 | 10:40 | 4:01:17 | 10:36 | 1.00 | 13 | 10 | 10:40 | 10:36 | 10:01 | 133 | 137 | 180 | 186 | 0.84 | 89 |
| 24 | 11:28 | 4:12:45 | 11:18 | 1.00 | 3 | 7 | 11:28 | 11:18 | 8:24 | 130 | 137 | 167 | 187 | 0.84 | 78 |
| 25 | 10:33 | 4:23:19 | 10:28 | 1.00 | -- | 7 | 10:33 | 10:28 | 9:04 | 137 | 142 | 178 | 189 | 0.86 | 110 |
| 26 | 10:18 | 4:33:37 | 10:12 | 1.00 | -- | -- | 10:18 | 10:12 | 9:29 | 138 | 141 | 180 | 191 | 0.87 | 109 |
| 27 | 3:44.4 | 4:37:21 | 3:31 | 0.38 | -- | -- | 9:57 | 9:22 | 5:24 | 146 | 161 | 162 | 216 | 1.00 | 50 |
| Summary | 4:37:21 | 4:37:21 | 4:37:21 | 26.38 | 358 | 694 | 10:31 | 10:31 | 5:24 | 130 |
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