Tuesday, December 27, 2016

Workout for Week of Dec 26th to Jan 1st. Total 47 Miles.

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.

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.

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

Splits TimeCumulative TimeMoving TimeDistanceElev GainElev LossAvg PaceAvg Moving PaceBest PaceAvg HRMax HRAvg Run CadenceMax Run CadenceAvg Stride LengthCalories
19:42.99:42.99:381.00----9:439:388:321301391751820.95127
29:06.518:499:041.00----9:069:048:331341391781840.99124
38:21.127:108:201.001338:218:206:311421461751881.10119
48:04.335:158:001.00----8:048:007:451471511801921.11119
58:00.743:157:571.003--8:017:577:371471521811931.11117
68:03.651:198:021.007138:048:027:341471511771961.13118
78:05.059:248:011.0015--8:058:017:271461501832011.09117
87:38.11:07:027:341.00--67:387:347:201501551852021.14114
97:59.21:15:017:561.00--67:597:567:321491531862061.08116
107:57.41:22:597:561.00----7:577:566:421511551872051.08118
117:33.31:30:327:331.00367:337:336:311541571902071.12116
127:44.21:38:167:381.00--57:447:387:261541571902031.09117
137:26.01:45:427:211.00--107:267:217:081581621932051.12117
140:03.61:45:46--0.01----6:50--7:171611611841841.280
Summary1:45:461:45:461:45:0013.0141498:088:046:31146

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

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.

Splits TimeCumulative TimeMoving TimeDistanceElev GainElev LossAvg PaceAvg Moving PaceBest PaceAvg HRMax HRAvg Run CadenceMax Run CadenceAvg Stride LengthCalories
110:3910:3910:331.00--6410:3810:339:471201311761840.86124
210:3021:0910:261.00708710:3010:269:571291361771830.86133
310:1931:2810:151.00324910:1910:1510:051291341781840.88127
410:0341:309:581.00--5210:039:589:431301391781870.90121
512:2653:579:101.007--12:269:106:431231481331970.97120
69:42.41:03:399:381.00--189:429:386:361351491751920.95123
710:021:13:419:561.00233210:029:569:241301361801870.89106
89:55.51:23:369:511.0033209:559:519:151321441801880.90109
910:061:33:4210:051.0012810:0610:059:411301361801870.8999
1010:241:44:0610:191.00162010:2410:199:571271341801870.8675
1110:201:54:2610:171.00195410:2010:178:101251341771940.8865
1210:222:04:4810:161.00715610:2210:169:391251341791850.8769
1310:102:14:5810:061.00204010:1010:069:411271331801850.8876
1410:252:25:2410:231.00----10:2510:237:141301381731940.8988
1510:362:35:5910:261.00--1710:3610:268:321311361761910.86100
1610:272:46:2610:261.00223010:2610:266:421321361761900.8893
1710:222:56:4710:201.00--1810:2210:2010:031311361791840.8781
1811:103:07:5710:381.0052811:1010:386:471291421631970.8879
1910:153:18:1210:101.00111510:1510:107:321321521791980.8884
2010:573:29:0910:411.00--1010:5710:418:331301361681880.8881
2110:153:39:249:571.00--1410:159:576:581351431681890.94104
2211:143:50:3711:111.00--711:1411:119:021311411711840.8486
2310:404:01:1710:361.00131010:4010:3610:011331371801860.8489
2411:284:12:4511:181.003711:2811:188:241301371671870.8478
2510:334:23:1910:281.00--710:3310:289:041371421781890.86110
2610:184:33:3710:121.00----10:1810:129:291381411801910.87109
273:44.44:37:213:310.38----9:579:225:241461611622161.0050
Summary4:37:214:37:214:37:2126.3835869410:3110:315:24130