| B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | AA | ||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | Z1: 9:26-11:57 | Z1: 121-136 | |||||||||||||||||||||||||
2 | WU: Warm Up | Z2: 8:14-9:26 | Z2: 136-151 | Easy: 8:27-9:30 | |||||||||||||||||||||||
3 | CD: Cool Down | X: 7:42-8:14 | X: 151-160 | Marathon: 7:38 | |||||||||||||||||||||||
4 | NYC MARATHON | CV : Cricital Velocity | Z3: 7:10-7:42 (Threshold @ 7:10) | Z3: 160-168 (Threshold @ 168) | Threshold: 7:10 | ||||||||||||||||||||||
5 | 2024 | SS: Steady State | Y: 7:02-7:10 | Y: 168-171 | Interval: 6:36 | ||||||||||||||||||||||
6 | GOAL TIME: Sub 3:15 (7:25 min/mi pace) | LTP: Lactate Threshold Pace | Z4: 6:14-7:02 | Z4: 171-176 | Repitition: 6:12 | ||||||||||||||||||||||
7 | Z5: >6:14 | Z5: >176 | |||||||||||||||||||||||||
8 | |||||||||||||||||||||||||||
9 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | TOTAL | NOTES | ||||||||||||||||||
10 | Recovery | Speed | Foundation | Foundation | Speed | Foundation | Long Run | ||||||||||||||||||||
11 | WEEK 1 | Detail | REST | Last 5 minutes @ CV // Fast Finish | Easy Run | Easy Run | WU: 15 min, 8 x 20s Z5 / 1:40 Z2, CD: 15 min | Easy Run | Long Run (Sexy Pace) | NOTES: Lifted significantly less than I thought, but managed to get in a lower body, upper body, two surfing sessions, and alot of golf. | |||||||||||||||||
12 | Jul-1 | Time (min) | 50 | 45 | 45 | 46 | 45 | 88.63 | 5:19 | ||||||||||||||||||
13 | Aprx Distance (mi) | 6.38 | 5.61 | 4.69 | 5.25 | 5.63 | 11.0 | 33 | |||||||||||||||||||
14 | LIFT | UPPER / SURFED | REST | LOWER / GOLF | SURFED | UPPER / SURFED | GOLF - Walked 8.5 miles | Rest | |||||||||||||||||||
15 | |||||||||||||||||||||||||||
16 | WEEK 2 | Detail | REST | Last 10 minutes @ CV // Fast Finish | Easy Run | Easy Run | WU: 15 min, 8 x 1:00s Z4 / 2:00 Z2, CD: 15 min | Easy Run | Long Run (Sexy Pace) | NOTES: Wednesdays run was in the afternoon because of Physical Therapy and that was brutal, I felt very sluggish and hard to run, my heart rate was very low and my pace was about 1 min/mi off what I normally do. Just accumulated fatigue and probably ate too much food too close to the run. I got 2 strong lifting sessions in and a lighter full body on Friday. Played some golf and did my longest run thus far. I was very happy to complete this week with just slight pain in the shins. | |||||||||||||||||
17 | Jul-8 | Time (min) | 50 | 45 | 45 | 54 | 45 | 97 | 5:36 | ||||||||||||||||||
18 | Aprx Distance (mi) | 6.5 | 5 | 5.67 | 6.78 | 5.63 | 12.0 | 36 | |||||||||||||||||||
19 | LIFT | UPPER | LOWER | Physical Therapy | UPPER | Light Full Body | GOLF - Walked 8.06 miles | Rest | |||||||||||||||||||
20 | |||||||||||||||||||||||||||
21 | WEEK 3 | Detail | REST | 1 min mixed durations and intensities | Easy Run | WU: 15 min, 8 x 30s Z5 Hill Sprints/ 1:30 Z2, CD: 15 min | Easy Run | Easy Run | Long Run (Sexy Pace) | NOTES: Traveled so much this week. Started in San Francisco, then back home to LA for a golf tournament, then packed the bags that night and headed to the airport. The microsoft mishap screwed up my sleep and travel, led me to taking some days off of training. Training SMARTER. | |||||||||||||||||
22 | Jul-15 | Time (min) | 46 | 48 | 46 | 45 | 45 | 78 | 5:08 | ||||||||||||||||||
23 | Aprx Distance (mi) | 6.05 | 5.25 | 5.25 | 5.45 | 5.45 | 9.5 | 17 | |||||||||||||||||||
24 | LIFT | LOWER | Upper | Golf Tournament | Lower | Rest | Golf | ||||||||||||||||||||
25 | |||||||||||||||||||||||||||
26 | WEEK 4 | Detail | Long Run | CV Run, WU: 15 min, 5 x 4 min @ CV // 2min Z1, CD: 15 min | Easy Run | Easy Run | WU: 15 min, 10 x 60s Z4 / 2:00 Z2, CD: 15 min | Easy Run | Long Run (Sexy Pace) | NOTES: This week has also been travel and away. Logged some runs and some golf. Now (Friday) I am back home in LA. Time to get back to the regularly scheduled programming. | |||||||||||||||||
27 | Jul-22 | Time (min) | 77 | 60 | 50 | 53 | 60 | 51 | 110 | 7:41 | |||||||||||||||||
28 | Aprx Distance (mi) | 9.62 | 7.67 | 6.25 | 6.05 | 7.6 | 6 | 14.3 | 51 | ||||||||||||||||||
29 | LIFT | Cycled 5 miles | REST | GOLF | REST | Lower | UPPER | ||||||||||||||||||||
30 | |||||||||||||||||||||||||||
31 | WEEK 5 | Detail | Physical Therapy | Over/Under Intervals | Easy Run | Easy Run | 5k intervals :: WU: 3 km, 6 x 0.8km @ 5k pace /0.1km float, CD: 3 km | Easy Run | Long Run (Sexy Pace) | NOTES: I was super fatigued on Monday after the long Run. By Tuesday I was healthy and ready to rock (though my Garmin disagreed with that) took me a bit to recover and therefore my wednesday run was tough. Golfed in a tournament on Wednesday so, Thursday was super difficult. Too much. My volume is relatively low, and now it is time to start building that stronger, increasing my runs to 6 days a week and a longer run on Wednesday. | |||||||||||||||||
32 | Jul-29 | Time (min) | 57 | 50 | 36 | 57 | 50 | 132 | 6:22 | ||||||||||||||||||
33 | Aprx Distance (mi) | 7.26 | 5.5 | 4 | 7.13 | 6.25 | 17.0 | 41 | |||||||||||||||||||
34 | LIFT | Upper | Lower | Golf Tournament - walked 8.5 mi | Upper | REST | GOLF | ||||||||||||||||||||
35 | |||||||||||||||||||||||||||
36 | WEEK 6 | Detail | Physical Therapy | Progression Run // Steady State, LTP, CV, Z1 | Easy Run | Easy Run | WU: 15 min, 10 x 45s Z5 / 1:45 Z1, CD: 15 min | Easy Run | Long Run (Sexy Pace) | NOTES: Friday I took my first ever Golf Lesson. Realized I have ALOT to work on, but I was grateful for that opportunity. So Sunday I went back to the driving range and practiced. This week was filled with surf, lifting, and running. This was my "DELOAD" week. Training ramps up next week! | |||||||||||||||||
37 | Aug-5 | Time (min) | 56 | 65 | 35 | 55 | 45 | 97 | 5:53 | ||||||||||||||||||
38 | Aprx Distance (mi) | 7.25 | 7.18 | 4.35 | 6.2 | 5.31 | 12.1 | 42 | |||||||||||||||||||
39 | LIFT | Upper | Lower | Rest | Upper | GOLF (Driving Range) | Lower | GOLF (Driving Range) | |||||||||||||||||||
40 | |||||||||||||||||||||||||||
41 | WEEK 7 | Detail | REST | Steady State // ZX run | Easy Run | Easy Run | WU: 15 min, 3 min Z4 x 2 min float, 2 min Z4 x 1 min float, 1 min Z4 x 1 min float, CD: 10 min | Easy Run | Long Run (Depletion Run) | NOTES: Had a late night on Wedneday night whic led to me skipping the run on Thurday morning. Ended up lifting upper body only that day. Felt nice to rest the legs too. Friday I decided to perform another Lactate Threshold Test. The results were the same and that made me really upset, but it looks like I just need to train harder. - Saturday Morning I surfed with my buddy Matt Pagan and then went for a super hot afternoon run. Sunday's depletion run was focused on no food prior or during the run, I did better than I thought. felt strong | |||||||||||||||||
42 | Aug-12 | Time (min) | 65 | 70 | 55 | 55 | 55 | 120 | 7:00 | ||||||||||||||||||
43 | Aprx Distance (mi) | 7.81 | 8.05 | 6.88 | 6.5 | 6.32 | 15.1 | 51 | |||||||||||||||||||
44 | LIFT | UPPER | LOWER | Rest | UPPER | LOWER | SURFING / Circuits | ||||||||||||||||||||
45 | |||||||||||||||||||||||||||
46 | WEEK 8 | Detail | REST | 10k Pace Intervals | Easy Run | Easy Run | Progression Run // Steady State, LTP, CV, Z1 | Easy Run | Marathon Pace Run :: 6 x 1 mi @ MP / 1 mi Z2 | NOTES: Thursdays easy run was shorter than usual, just needed the recovery from the 10 miles the day before. Friday and Saturday decided to surf in the morning instead of lifting. The waves were great! | |||||||||||||||||
47 | Aug-19 | Time (min) | 73 | 86 | 44 | 52 | 53 | 113 | 7:01 | ||||||||||||||||||
48 | Aprx Distance (mi) | 9.2 | 10 | 5 | 6.8 | 6.21 | 14.3 | 52 | |||||||||||||||||||
49 | LIFT | UPPER | LOWER | Rest | Upper | SURFED | SURFED | ||||||||||||||||||||
50 | |||||||||||||||||||||||||||
51 | WEEK 9 | Detail | REST | Fartlek Run // Varying Intervals & Paces | FLIGHT: Easy Run | VACTION: Easy Run | VACATION: HILL RUN | VACTION: Easy Run | VACTION: Long Run (Fast Finish, 10 minutes) | NOTES: Flew to France and then to Corsica for 9 days. Ran 29 miles but my schedule was not perfect. Alot of trails and beach runs, so pacing much slower. | |||||||||||||||||
52 | Aug-26 | Time (min) | 57 | 70 | 12 | 63 | 90 | 36 | 5:28 | ||||||||||||||||||
53 | Aprx Distance (mi) | 7.13 | 8.75 | 1.3 | 6.5 | 10 | 4.0 | 29 | |||||||||||||||||||
54 | LIFT | UPPER | LOWER | Rest | FULL BODY / Swimming | SWIMMING | Rest | FULL BODY | |||||||||||||||||||
55 | |||||||||||||||||||||||||||
56 | WEEK 10 | Detail | VACATION: RUN | Temp Run :: Z1, Z2, Z3, Z1, Z3, Z1) | VACATION: Easy Run | FLIGHT HOME: Easy Run | Variable-Intensity Intervals (WU: 15 min, 4 x (4x 30s Z5/45s LTP)/2:30 Z1, CD: 15 min) | Easy Run | Long Run | NOTES: Still traveling in France for the beggining part of the week. Then came home and started to hit my runs and workouts again. | |||||||||||||||||
57 | Sep-2 | Time (min) | 58 | 63 | 90 | 60 | 57 | 50 | 148 | 8:46 | |||||||||||||||||
58 | Aprx Distance (mi) | 4.57 | 7.88 | 10.51 | 7.5 | 7.36 | 6.25 | 19.3 | 48 | ||||||||||||||||||
59 | LIFT | FULL BODY / SWIMMING | Rest | Lower | Lower | UPPER BODY | |||||||||||||||||||||
60 | |||||||||||||||||||||||||||
61 | WEEK 11 | Detail | REST | Stead State Run :: 45 min SS | Easy Run | Easy Run | Accelerations Run :: 11 min accel, 10 min float, 6 min accel | Easy Run | Marathon Pace Run :: 12.4 mi @ MP | NOTES: Felt good on Wednesday so I lifted Upper body instead of Thursday. Only ran on Thursday and took the rest of the day off. Friday felt extremely lathargic and the heat was brutally hot. Barely completed my run. Extended my Sunday long run another 4 miles. | |||||||||||||||||
62 | Sep-9 | Time (min) | 75 | 54 | 43 | 41 | 60 | 147 | 7:00 | ||||||||||||||||||
63 | Aprx Distance (mi) | 9.58 | 7 | 5 | 5 | 7.12 | 19.0 | 53 | |||||||||||||||||||
64 | LIFT | Upper | Lower | Upper | REST | REST | UPPER | Cold Plunge/Sauna | |||||||||||||||||||
65 | |||||||||||||||||||||||||||
66 | WEEK 12 | Detail | REST | Progression Run // Steady State, LTP, CV, Z1 | Easy Run | Easy Run | Speed Interval Run (WU: 15 min, 10 x 1 min Z5/2 min Z1, CD: 15 min) | Easy Run | Long Run (Depletion Run) | NOTES: Legs were fatigued on Thursday from Wednesday Med-Long run. Only ran 5 miles. Fridays run, I used the interval section to complete HILL SPRINTS, and that felt amazing. | |||||||||||||||||
67 | Sep-16 | Time (min) | 63 | 97 | 43 | 60 | 50 | 144 | 7:37 | ||||||||||||||||||
68 | Aprx Distance (mi) | 8.01 | 10 | 5 | 6.56 | 5.75 | 18.5 | 54 | |||||||||||||||||||
69 | LIFT | Upper | Lower | Rest | UPPER | REST | Accesories / Arms / Shoulders | Cold Plunge / Sauna | |||||||||||||||||||
70 | |||||||||||||||||||||||||||
71 | WEEK 13 | Detail | REST | CV Run :: 6 x 4 min @ CV / 2 min Z1 | Easy Run | Easy Run | Lactate Interval Run | Easy Run | Long Run (Fast Finish) | NOTES | |||||||||||||||||
72 | Sep-23 | Time (min) | 66 | 60 | 60 | 58 | 60 | 110 | 6:54 | ||||||||||||||||||
73 | Aprx Distance (mi) | 8.3 | 7 | 7.55 | 7.3 | 7.55 | 13.8 | 52 | |||||||||||||||||||
74 | LIFT | Upper | Lower | Rest | Upper | Lower | Rest | ||||||||||||||||||||
75 | |||||||||||||||||||||||||||
76 | WEEK 14 | Detail | REST | Over/Under Intervals (WU: 15 min, 4 x (3min Z3/3min ZY, 3Min Z1), CD: 15 min) | Easy Run | Easy Run | Progression Intervals Run | Easy Run | Long Run (Sexy Pace) | NOTES | |||||||||||||||||
77 | Sep-30 | Time (min) | 66 | 100 | 60 | 55 | 60 | 180 | 8:41 | ||||||||||||||||||
78 | Aprx Distance (mi) | 8.35 | 12.66 | 7.59 | 6.96 | 7.59 | 22.78 | 66 | |||||||||||||||||||
79 | LIFT | Upper | Lower | Rest | Upper | Lower | Rest | ||||||||||||||||||||
80 | |||||||||||||||||||||||||||
81 | WEEK 15 | Detail | REST | Fartlek Run (Varying Intensities) | Easy Run | Easy Run | Hill Repetitions Run :: 5 x 2min Z4/3 min Z1 | Easy Run | Depletion Run | NOTES | |||||||||||||||||
82 | Oct-7 | Time (min) | 56 | 110 | 50 | 55 | 50 | 160 | 8:01 | ||||||||||||||||||
83 | Aprx Distance (mi) | 7.09 | 13.92 | 6.33 | 6.96 | 6.33 | 20.3 | 61 | |||||||||||||||||||
84 | LIFT | Upper | Lower | Rest | Upper | Lower | Rest | ||||||||||||||||||||
85 | |||||||||||||||||||||||||||
86 | WEEK 16 | Detail | REST | Stead State Run :: 55min in ZX | Easy Run | Easy Run | 5k Pace Intervals :: 8 x 0.6km @ 5k pace / 0.1km Z1 | Easy Run | Marathon Pace Run | NOTES | |||||||||||||||||
87 | Oct-14 | Time (min) | 85 | 110 | 70 | 58 | 60 | 144.75 | 8:47 | ||||||||||||||||||
88 | Aprx Distance (mi) | 10.83 | 14.01 | 8.92 | 7.39 | 7.64 | 19.3 | 68 | |||||||||||||||||||
89 | LIFT | Upper | Lower | Rest | Upper | Lower | Rest | ||||||||||||||||||||
90 | |||||||||||||||||||||||||||
91 | WEEK 17 | Detail | REST | Tempo Run :: 2 x 20min Z3 | Easy Run | Easy Run | Progression Run // Steady State, LTP, CV, Z1 | Easy Run | Long Run | NOTES | |||||||||||||||||
92 | Oct-21 | Time (min) | 75 | 60 | 55 | 56 | 50 | 88.5 | 6:24 | ||||||||||||||||||
93 | Aprx Distance (mi) | 9.55 | 7.64 | 7.01 | 7.13 | 6.37 | 11.8 | 50 | |||||||||||||||||||
94 | LIFT | Upper | Lower | Rest | Upper | Lower | Rest | ||||||||||||||||||||
95 | |||||||||||||||||||||||||||
96 | WEEK 18 | Detail | REST | Fartlek Run :: 8 x 1min Z4 / 2min Z2 | Easy Run | Easy Run | Fast Finish Run | Easy Run | MARATHON (RACE DAY) | NOTES | |||||||||||||||||
97 | Oct-28 | Time (min) | 54 | 45 | 40 | 40 | 20 | 187.33 | 6:26 | ||||||||||||||||||
98 | Aprx Distance (mi) | 6.88 | 5.73 | 5.1 | 5.1 | 2.55 | 26.2 | 52 | |||||||||||||||||||
99 | LIFT | REST | REST | REST | REST | REST | REST | ||||||||||||||||||||
100 | |||||||||||||||||||||||||||