Sneakers on Pavement

Listen to the sound of thousands of sneakers hitting the pavement….it's RACE DAY!!

Training Logs

I have kept pretty meticulous logs over the past few years.  Here is the training I put in for each race, and my finish times.

Training Log for Love Run Half Marathon 2014

Finish Time 1:53:10

Week

1 10 m run 7 m run 5 m run 12 m run Rest 5 m pace 10
2 5 m run 5 m run 5 m run 7 m run Rest 5 m run 7
3 10 m run 7 m run 5 m run 5 m run Rest 7 m run 10
4 7 m intervals 7 m run 5 m run Rest 16 m run Rest 12
5 8 m run 7 m run 5 m run 7 m Hills Rest 3 m run 10
6 10 m run 7 m run 10 m run 5 m run 3 m run 7 m run 4
7 10 m run 10 m run 5 m run 7 m run 8 m run Rest Icicle 10 Miler
8 Rest Rest 7 m run 10 m run 7 m run 11 m run 4
9 7 m run 10 m run 4 m run 6 m run 8 m run Rest 10
10 7 m run 15 m run 5 m run 5 m hills 7 m run 5 10 m run
11 7 m run 7 m Intervals Rest Rest 16 m run Rest 12
12 8 m run 7 m Intervals 5 m run 7 m run 5 m run 3 m run 10 m run
13 10 m run 7 m Intervals 10 m run 7 m run 7 m hills Rest 10 m run
14 10 m run 10 m run 3 m run 7 m run 3 m run 7 m run 7 m run
15 10 m run 10 m run 5 m run 10 m run 9 m run Rest 10 m run
16 15 m run 7 m Intervals 5 m run 12 m run 5 m run Rest 10 m run
17 10 m run 7 m Intvls 8 m run 5 m hills Rest 3 m run 8
18 10 m run 12 m run 5 m run 7 m Hills 8 m run Rest Love Run 13.1

Training Log for Delaware Marathon 2014

Finish Time: 4:16:18

Week

1 8 m run 7 m run 5 m run 7 m Hills Rest 3 m run 10
2 10 m run 7 m run 10 m run 5 m run 3 m run 7 m run 4
3 10 m run 10 m run 5 m run 7 m run 8 m run Rest Icicle 10 Miler
4 Rest Rest 7 m run 10 m run 7 m run 11 m run 4
5 7 m run 10 m run 4 m run 6 m run 8 m run Rest 10
6 7 m run 15 m run 5 m run 5 m hills 7 m run 5 10 m run
7 7 m run 7 m Intervals Rest Rest 16 m run Rest 12
8 8 m run 7 m Intervals 5 m run 7 m run 5 m run 3 m run 10 m run
9 10 m run 7 m Intervals 10 m run 7 m run 7 m hills Rest 10 m run
10 10 m run 10 m run 3 m run 7 m run 3 m run 7 m run 7 m run
11 10 m run 10 m run 5 m run 10 m run 9 m run Rest 10 m run
12 15 m run 7 m Intervals 5 m run 12 m run 5 m run Rest 10 m run
13 10 m run 7 m Intvls 8 m run 5 m hills Rest 3 m run 8
14 10 m run 12 m run 5 m run 7 m Hills 8 m run Rest Love Run 13.1
15 13 m run 7 m run 7 m run 7 m run 10 m run 7 m run 10 m run
16 8 m run 10 m Intervals 8 m run 2 m run 12 m run Rest 24 m run
17 Rest 5 m run 7 m run 8 m hills 8 m Run 4 m run 13
18 5 m run 5 m run 5 m run Rest 2 m Run 2 m Run Marathon

Training Log for Rock N Roll Half Marathon 2014

Finish Time:  1:55:59

Week

1 11 m run 11 m run 5 m run 7 m run 7 m run 10 m run 4
2 10 m run 1 m run 15 m run 5 m run 10 m run 5 m run 4
3 10 m run 10 m run 5 m run 10 m run 7 m run 5 m run 3 m run
4 13 m run 15 m run 7 m run 10 m run 5 m run 7 m run Rest
5 13 m run 14 m run 6 m run 8 m run 8 m run 2 m run 10
6 12 m run 2 m run 5 m run 2 m run 7 m run Rest 10 m run
7 13 m run 13 m run 10 m run 5 m run 3 m run 9 m run 10
8 18 m run 2 m run 10 m run 8 m run 7 m run 3 m run 17 m run
9 13 m run Rest 10 m run 7 m run 5 m run 3 m run 17 m run
10 15 m run 3 m run 10 m run 10 m run 8 m run 1 m run 20 m run
11 10 m run Rest 5 m run 5 m run 8 m run Rest 5 m run
12 14 m run 11 m run 10 m run 5 m run 2 m run Rest Rest
13 14 m run 11 m run 5 m run 8 m run 5 m run 7 m run 2
14 15 m run 10 m run Rest 7 m Hills 8 m run 5 m run Rest
15 17 m run 13 m run 5 m run 7 m run 8 m run Rest 10 m run
16 5 m run 8 m run 10 m run 9 m run 5 m run 3 m Run 17 m run
17 13 m run 5 m run 8 m run 7 m hills 7 m Run Rest 14
18 11 m run 5 m Intervals 5 m run 5 m run Rest Rest Rock N Roll 13.1

Training Log for Philly Marathon 2014

Finish Time: 4:01:33

1 15 m run 3 m run 10 m run 10 m run 8 m run 1 m run 20 m run
2 10 m run Rest 5 m run 5 m run 8 m run Rest 5 m run
3 14 m run 11 m run 10 m run 5 m run 2 m run Rest Rest
4 14 m run 11 m run 5 m run 8 m run 5 m run 7 m run 2
5 15 m run 10 m run Rest 7 m Hills 8 m run 5 m run Rest
6 17 m run 13 m run 5 m run 7 m run 8 m run Rest 10 m run
7 5 m run 8 m run 10 m run 9 m run 5 m run 3 m Run 17 m run
8 13 m run 5 m run 8 m run 7 m hills 7 m Run Rest 14
9 11 m run 5 m Intervals 5 m run 5 m run Rest Rest Rock N Roll 13.1
10  Rest 8 m run 5 m run 11 m run 5 m run 5 m run Rest
11 14 m run 11 m run Rest 11 m run 11 m run 3 m run Rest
12 14 m run 11 m run 7 m run 12 m run 6 m run Rest 7 m run
13 8 m run 10 m run 7 m run 8 m run 10 m run Rest 7
14 11 m run 10 m run 6 m run 7 m run 8 m run 3 m run 10 m run
15 5 m run 5 m run 7 m run 10 m run 2 m run 8 m run 20 m run
16 5 m run 5 m run 10 m run 5 m run 2 m run 3 m Run 22 m run
17 3 m run 5 m run 5 m run 5 m run 3 m Run Rest 10
18 5 m run 5 m run 5 m run 4 m run Rest Rest Marathon

Training Log for Love Run Half Marathon 2015

Finish Time: 1:46:34

Week

1 Day after Marathon – Rest Rest 5 m run 9 m run 5 m run 5 m run 10 m run
2 15 m run 5 m run 8 m run 12 m run Rest 10 m run 7 m run
3 7 m run 7 m run 11 m run 8 m run Rest 15 m run 5 m run
4 12 m run 8 m run 5 m run 5 m run Rest 15 m run 15 m run
5 8 m run 2 m run 10 m run Rest 3 m run 17 m run 7 m run
6 8 m run 3 m run Rest 12 m run 3 m run 17 m run 7 m run
7 7 m run 7 m run 9 m run 5 m Interval 2 m run Rest Icicle 10 miler +5 m
8 10 m run 10 m run 8 m run 7 m run Rest 15 m run Rest
9 5 m run 7 m run 8 m run 10 m run Rest 17 m run 13
10 5 m run 5 m run 7 m run 5 m run 5 m run 17 m run 7 m run
11 7 m run 7 m run 7 m run 7 m run 3 m run 15 m run 13 m run
12 10 m run 3 m run 7 m run 7 m run 2 m run 11 m run 5 m run
13 12 m run 8 m run 7 m run 8 m run 5 m run 10 m run 10
14 3 m run 8 m run 7 m run 7 m run Rest 12 m run 11 m run
15 8 m run 7 m run 8 m run 7 m run 3 m run 12 m run 13 m run
16 10 m run 5 m run 12 m run 12 m run 11 m run 10 m Run 10 m run
17 11 m run 7 m run 7 m run 7 m run Rest 13 m run 10
18 7 m run 5 m Intervals 5 m run 5 m tempo Rest Rest Love Run 13.1

Training Log for Delaware Marathon 2015

Finish Time: 4:16:44

1 7 m run 7 m run 7 m run 9 m run 5 m Interval 2 m run Rest
2 7 m run 7 m run 9 m run 5 m Interval 2 m run Rest Icicle 10 miler +5 m
3 10 m run 10 m run 8 m run 7 m run Rest 15 m run Rest
4 5 m run 7 m run 8 m run 10 m run Rest 17 m run 13
5 5 m run 5 m run 7 m run 5 m run 5 m run 17 m run 7 m run
6 7 m run 7 m run 7 m run 7 m run 3 m run 15 m run 13 m run
7 10 m run 3 m run 7 m run 7 m run 2 m run 11 m run 5 m run
8 12 m run 8 m run 7 m run 8 m run 5 m run 10 m run 10
9 3 m run 8 m run 7 m run 7 m run Rest 12 m run 11 m run
10 8 m run 7 m run 8 m run 7 m run 3 m run 12 m run 13 m run
11 10 m run 5 m run 12 m run 12 m run 11 m run 10 m Run 10 m run
12 11 m run 7 m run 7 m run 7 m run Rest 13 m run 10
13 7 m run 5 m Intervals 5 m run 5 m tempo Rest Rest Love Run 13.1
14 Rest 5 m Run 3 m run Rest 4 m run 7 m run 7 m run
15 10 m run 5 m run 8 m run 5 m run 5 m run Rest 21 m run
16 5 m run 5 m run 5 m run 6 m run 5 m run 13 m run 5 m run
17 7 m run 5 m run 5 m run 7 m run 5 m run 8 m run 7 m run
18 5 m run 5 m run 5 m run Rest 4 m run 3 m run Marathon!

Training Log for Delaware Marathon 2016 (Heel Spur)

Finish Time: 4:21:58

Week            M                   T                  W                R                   F                  Sa                  Su

1 5 m run 5 m run 5 m run 5 x hill Rest 5 m pace 10
2 5 m run 5 m run 5 m run 7 m run Rest 5 m run 11
3 5 m run 5 m run 5 m run 5 m run Rest 7 m run 10
4 5 m intervals 10 m run 5 m run 4 x hill Rest 5 m run 12
5 5 m run 7 m run 5 m run 45 tempo Rest 7 m run 14
6 5 m run 5 m run 5 m run 5 m run Rest 10 m run 12
7 5 m run 5 m run 5 m run 5 m run 7 m run 10 m pace 13
8 3 m run 5 m run 5 m run 40 tempo 7 m run 10 m run 5
9 10 m run 8 m run 5 m run 10 m run 7 m run 19 Rest
10 10 m run 11 m run 5 m run 10 m run 7 m run 15 Rest
11 10 m run 8 m tempo 5 m run 45 tempo 18 m run Rest 8
12 7 m run 5 m run 5 m run 5 m run 5 m run 15 m run 5 m run
13 10 m run 5 m run 5 m run 5 m run 20 m run Rest 5 m run
14 5 m run 6 m run 5 m run 8 m run 5 m run 12 m run 5 m run
15 5 m run 5 m run 8 m run 5 m run 22 m run Rest 5 m run
16 5 m Intervals 6 m run 5 m run 5 x hill 12 m run 0 6 m run
17 5 m run 3 m run 8 m run 10 m run 0 m run 8 12
18 3 m run 4 x 400 4 m run Rest Rest 2 m run Marathon
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