Run Plan

1/27/2014
I have been out again with a hip injury since 11/24/2013.
Currently I am running 4 miles a day.  I'll update this
page with my plan as I start to increase my mileage.


Week Beginning 11/18/2013
Goal - 28 miles       Actual - 
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     3 miles   Regular   8:12 - 9:14 
Tuesday    4 miles   Regular   8:12 - 9:14        
Wednesday  4 miles   Regular   8:12 - 9:14       
Thursday   4 miles   Regular   8:12 - 9:14       
Friday     4 miles   Regular   8:12 - 9:14       
Saturday   4 miles   Regular   8:12 - 9:14      
Sunday     5 miles   5K Race   N/A               


I have been out with an injury for the past month. 
Thus the gap in my run plan.

Week Beginning 9/30/2013
Goal - 30 miles       Actual - 31
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     4 miles   Regular   8:12 - 9:14       4.11 (8:11)
Tuesday    4 miles   Regular   8:12 - 9:14       4.16 (8:46)
Wednesday  4 miles   Regular   8:12 - 9:14       4.22 (9:14)
Thursday   4 miles   Regular   8:12 - 9:14       4.02 (9.26)
Friday     4 miles   Regular   8:12 - 9:14       4.01 (10:05)
Saturday   6 miles   Long      N/A               6.08 (10:11)
Sunday     4 miles   Regular   8:12 - 9:14       5.00 (10:29)

9/23/2013 
Goal - 12 miles       Actual - 12.25
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     Off
Tuesday    Off
Wednesday  Off
Thursday   Off
Friday     3 miles   Regular   8:12 - 9:14       3.07 (9:30)
Saturday   3 miles   Regurar   8:12 - 9:14       6.17 (10:12)
Sunday     6 miles   Regular   8:12 - 9:14       3.01 (8:09)

My run plan is on hold. I was injured right before my marathon 
and now I'm recovering.  I'm running 3 miles a day right now 
and will have to take next week off, so I'll be back on 9/30/2013 
with my next "Plan".

8/26/2013 (2 weeks till Marathon) 
Goal - 35 miles       Actual - 29.75
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     OFF
Tuesday    5 miles   Steady    7:41 - 8:03       5.75 miles
Wednesday  5 miles   Regular   8:12 - 9:14       -
Thursday   5 miles   Tempo     7:23 - 7:39       5.05 miles
Friday     5 miles   Regular   8:12 - 9:14       4.01 miles
Saturday   10 miles   Long     N/A               10.78 miles
Sunday     5 miles   Regular   8:12 - 9:14       5.02 miles

8/19/2013 (3 weeks till Marathon) 
Goal - 46 miles       Actual - 50.2
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     OFF
Tuesday    6 miles   Steady    7:41 - 8:03       6:02 (9:41)  Hill
Wednesday  6 miles   Regular   8:12 - 9:14       6:03 (10:54)
Thursday   6 miles   Hill      N/A               5:08 (8:04)  Tempo
Friday     6 miles   Regular   8:12 - 9:14       5:02 (9:52)
Saturday   6 miles   Regular   8:12 - 9:14       13:07 (9:52) Neill
Sunday    16 miles   Long      N/A               15:02 (9:19) Long

8/12/2013 (4 weeks till Marathon) 
Goal - 50 miles       Actual - 49
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     OFF
Tuesday    6 miles   Steady    7:41 - 8:03       2:02 (Storms)
Wednesday  6 miles   Regular   8:12 - 9:14       9:42 (9:12)
Thursday   6 miles   Hill      N/A               4:24 (8:41)
Friday     6 miles   Regular   8:12 - 9:14       3:33 (9:37)
Saturday   6 miles   Regular   8:12 - 9:14       10:20 (10:29)
Sunday    20 miles   Long      N/A               20:02 (8:53!!)

8/5/2013 (5 weeks till Marathon) 
Goal - 47 miles       Actual - 39.5
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     3 miles   Regular   8:12 - 9:14       2:00 (walk)
Tuesday    5 miles   Steady    7:41 - 8:03       2:19 (Storms)
Wednesday  5 miles   Regular   8:12 - 9:14       4:01 (8:46)
Thursday   6 miles   Hill      N/A               5:53 (9:07)
Friday     5 miles   Regular   8:12 - 9:14       5:15 (9:20)
Saturday   5 miles   Regular   8:12 - 9:14       6:02 (8:35)
Sunday    18 miles   Long      N/A               20:02 (10:34)

7/29/2013 (6 weeks till Marathon) 
Goal - 46 miles       Actual - 34
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     3 miles   Regular   8:12 - 9:14       3:23 (10:40)
Tuesday    4 miles   Steady    7:41 - 8:03       4:07 (8:13)
Wednesday  5 miles   Regular   8:12 - 9:14       Sick
Thursday   6 miles   Hill      N/A               Sick
Friday     5 miles   Regular   8:12 - 9:14       4:04 (8:41)
Saturday   5 miles   5K Race   9:12 - 9:14       6:11 (7:18 5K)
Sunday    18 miles   Long      N/A               17:02 (9:17)

7/22/2013 (7 weeks till Marathon) 
Goal - 50 miles       Actual - 43
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     6 miles   Regular   8:12 - 9:14       6.10 (8:17)
Tuesday    7 miles   Regular   8:12 - 9:14       7:02 (9:02)
Wednesday  5 miles   Regular   8:12 - 9:14       6:20 (8:50)
Thursday   6 miles   Regular   8:12 - 9:14       3:41 (9:29)
Friday     7 miles   Regular   8:12 - 9:14       6:02 (9:22)
Saturday   4 miles   Regular   9:12 - 9:14       OFF
Sunday    15 miles   Long      Under 9:30        15:70 (9:50)

7/15/2013 (8 weeks till Marathon) 
Goal - 35 miles       Actual - 12
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     Off
Tuesday    5 miles   Regular   8:12 - 9:14       Injury
Wednesday  5 miles   Regular   8:12 - 9:14       Injury
Thursday   5 miles   Regular   8:12 - 9:14       5:17 (8:39)
Friday     5 miles   Regular   8:12 - 9:14       4:02 (9:14)
Saturday   5 miles   5K        9:12 - 9:14       3.10 (7:04)
Sunday     10 miles  Long      Under 9:30        Recover

7/8/2013 (9 weeks till Marathon) 
Goal - 50 miles       Actual - 36
Day        Distance    Type    Target Pace      Distance (Pace)                 
Monday     Off
Tuesday    7 miles   Regular   8:12 - 9:14       5:01 (10:05)
Wednesday  7 miles   Regular   8:12 - 9:14       5:51 (9:13)
Thursday   7 miles   Regular   8:12 - 9:14       5:08 (9:03)
Friday     7 miles   Regular   8:12 - 9:14       5.13 (9:02)
Saturday   7 miles   Regular   9:12 - 9:14       Off
Sunday     15 miles   Long      Under 9:30       13:02 (9:22)

7/1/2013 (10 weeks till Marathon) 
Goal - 30 miles       Actual - 24:75
Day        Distance    Type      Target Pace    Actual Distance                 
Monday     Off
Tuesday    3 miles   Regular   8:12 - 9:14       3:00 (8:40)
Wednesday  3 miles   Regular   8:12 - 9:14       3:00 (9:12)
Thursday   3 miles   Regular   8:12 - 9:14       3:75 (11:11)
Friday     3 miles   Regular   8:12 - 9:14       Off
Saturday   3 miles   Regular   9:12 - 9:14       Off
Sunday     15 miles   Long      Under 9:30       10:00 (9:52)

6/24/2013 (11 weeks till Marathon) 
Goal - 55 miles       Actual - 48
Day        Distance    Type      Target Pace    Actual Distance                 
Monday     8 miles   Regular   8:12 - 9:14       8:02 (9:51)
Tuesday    8 miles   Steady    7:41 - 8:03       8:02 (9:13)
Wednesday  8 miles   Regular   8:12 - 9:14       8.02 (10:47)
Thursday   8 miles   Regular   8:12 - 9:14       8.02 (12.01)
Friday     Off
Saturday   8 miles   Regular   9:12 - 9:14       8:02 (9:02)
Sunday     15 miles   Long      Under 9:30       8:02 (9:58)

6/17/2013 (12 weeks till Marathon) RECOVERY WEEK
Goal - 37.50 miles       Actual - 37.5
Day        Distance    Type      Target Pace    Actual Distance                 
Monday     Off
Tuesday    5.25 miles   Steady    7:41 - 8:03    5.27 (8:26)
Wednesday  5.25 miles   Regular   8:12 - 9:14    7.02 (8:54)
Thursday   6.75 miles   Regular   8:12 - 9:14    4.58 (13:11)
Friday     5.25 miles   Regular   8:12 - 9:14    5.27 (9:04)
Saturday   5.25 miles   Regular   9:12 - 9:14    5.27 (9:00)
Sunday     9.75 miles   Long      Under 9:30     10.06 (10:10)

6/10/2013 (13 weeks till Marathon) 
Goal - 50 miles       Actual - 43
Day        Distance    Type      Target Pace    Actual Distance                 
Monday     Off
Tuesday    7 miles     Steady    7:41 - 8:03     4.28
Wednesday  7 miles     Regular   8:12 - 9:14     3.02
Thursday   9 miles     Regular   8:12 - 9:14     7.02
Friday     7 miles     Regular   8:12 - 9:14     8.85
Saturday   7 miles     Regular   9:12 - 9:14     7.02
Sunday     13 miles    Long      Under 9:30      13:04

6/3/2013 (14 weeks till Marathon) 
Goal - 50 miles       Actual - 50 miles
Day        Distance    Type      Target Pace    Actual Pace                 
Monday     7 miles     Steady    7:41 - 8:03     7 miles (8:16)
Tuesday    Off        
Wednesday  7 miles     Regular   8:12 - 9:14     7 miles (8:59)
Thursday   9 miles     Regular   8:12 - 9:14     9 miles (9:28)
Friday     7 miles     Regular   8:12 - 9:14     7 miles (9:46)
Saturday   7 miles     Regular   9:12 - 9:14     7 miles (12:10)
Sunday     13 miles    Long      Under 8:30      13 miles (9:51)

5/27/2013 (15 weeks till Marathon)  
Goal - 36 miles       Actual - 33
Day        Distance    Type      Target Pace    Actual Pace                 
Monday     Off
Tuesday    6 miles     Regular   8:12 - 9:14     6 miles (8:28)
Wednesday  8 miles     Regular   8:12 - 9:14     7 miles (9:14)
Thursday   6 miles     Regular   8:12 - 9:14     5 miles (8:40)
Friday     Off             
Saturday   3 miles     5K        6:50            3 miles (7:01)
Sunday     13 miles    Long      Under 8:30      10 miles (9:23)

5/20/2013  Goal - 35 miles       Actual - 45
Day        Distance    Type      Target Pace    Actual Pace                 
Monday     Off                                   8:43 (5 miles)
Tuesday    5 miles     Regular   8:12 - 9:14     9:33 (5 miles)
Wednesday  5 miles     Steady    7:41 - 8:03     8:50 (5 miles)
Thursday   5 miles     Regular   8:12 - 9:14     7:56 (5 miles)
Friday     5 miles     Hill?     8:12 - 9:14     8:28 (7 miles)
Saturday   5 miles     Regular   9:12 - 9:14     8:15 (7 miles)
Sunday     10 miles    Long      Under 8:30      9:09 (10.5 miles)

5/6/2013  Goal - 36 miles       Actual - 29.5
Day        Distance    Type      Target Pace    Actual Pace                 
Monday     5 miles     Regular   8:12 - 9:14     8:45 (2 miles - Injured)
Tuesday    3 miles     Regular   8:12 - 9:14     9:00 (5 miles)
Wednesday  3 miles     Regular   8:12 - 9:14     8:25 (5 miles)
Thursday   5 miles     Regular   8:12 - 9:14     8:42 (4 miles)
Friday     5 miles     Regular   8:12 - 9:14     8:26 (5 miles)
Saturday   5 miles     Regular   9:12 - 9:14     8:51 (3 miles)
Sunday     10 miles    Long      Under 8:30      8:12 (5.5 miles)

4/29/2013  Goal - 45 miles       Actual - 26
Day        Distance    Type      Target Pace    Actual Pace                 
Monday     off     
Tuesday    7 miles     Tempo (3) 7:23 - 7:29    8:56 (7 miles)
Wednesday  7 miles     Regular   8:12 - 9:14    8:27 (7 miles)
Thursday   6 miles     Hill      5 times        1 time (7 miles)
Friday     7 miles     Regular   8:12 - 9:14    Injured
Saturday   5 miles     Regular   9:12 - 9:14    Injured
Sunday     13 miles    Long      Under 8:30     8:55 (5 miles)

4/22/2013  Goal - 45 miles       Actual - 45
Day        Distance    Type      Target Pace    Actual Pace                 
Monday     5 miles     Regular   8:12 - 9:14    8:17 (5 miles)
Tuesday    7 miles     Tempo (3) 7:23 - 7:29    8:21 (6 miles)
Wednesday  7 miles     Regular   8:12 - 9:14    8:43 (7 miles)
Thursday   6 miles     Hill      5 times        6 times (7 miles)
Friday     7 miles     Regular   8:12 - 9:14    8:42 (7 miles)
Saturday   Off   
Sunday     13 miles    Long      Under 8:30     9:02 (13 miles)

4/15/2013  Goal - 35 miles       Actual - 36
Day        Distance    Type      Target Pace    Actual Pace
Monday     Off                                                               
Tuesday    6 miles     Tempo (3) 7:23 - 7:29    7:25 - 3 miles (8:14 total)
Wednesday  5 miles     Regular   8:12 - 9:14    8:37 (5 miles)
Thursday   5 miles     Hill      4 times        4 times (9:06) 
Friday     6 miles     Regular   8:12 - 9:14    8:13 (5 miles)
Saturday   Off   
Sunday     13 miles    Long      Under 8:30     8:14 (15 miles)

4/8/2013  Goal - 48 miles       Actual - 43
Day        Distance    Type      Target Pace    Actual Pace
Monday     Off                                  9:11 (4 miles)                             
Tuesday    7 miles  Interval (5) 7:23 - 7:29    7:57 (5 1/2 mile Int. 5 miles total)
Wednesday  7 miles     Regular   8:12 - 9:14    8:50 (7 miles)
Thursday   7 miles     Hill      4 times        9:01 (7 miles)
Friday     7 miles     Regular   8:12 - 9:14    8:02 (7 miles)
Saturday   4 miles     Regular   8:12 - 9:14    0 (rest)
Sunday     12 miles    Long      Under 9        8:37 (13.1 miles)

4/1/2013  Goal - 44 miles       Actual - 44
Day        Distance    Type      Target Pace    Actual Pace
Monday     Off                                  
Tuesday    7 miles     Tempo (3) 7:23 - 7:29    7:12 for 3 miles (7 total)
Wednesday  7 miles     Regular   8:12 - 9:14    8:36 (7 miles)
Thursday   7 miles     Hill      4 times        4 times (7 miles)
Friday     7 miles     Regular   8:12 - 9:14    8:43 (7 miles)
Saturday   4 miles     Regular   8:12 - 9:14    8:29 (4 miles)
Sunday     12 miles    Long      Under 9        8:37 (12 miles)

3/25/2013  Goal - 40 miles       Actual - 40 miles
Day        Distance    Type      Target Pace    Actual Pace
Monday     Off                                  2 mile walk
Tuesday    6 miles     Tempo (3) 7:23 - 7:29    6:54 for 3 miles tempo (7 total)
Wednesday  7 miles     Regular   8:12 - 9:14    8:32 (7 miles)
Thursday   6 miles     Hill      3 times        4 times
Friday     7 miles     Regular   8:12 - 9:14    8:26 (7 miles)
Saturday   4 miles     Regular   8:12 - 9:14    8:40 (4 miles)
Sunday     10 miles    Long      Under 9        9:09 (8 miles - storming)

3/18/2013  Goal - 35 miles       Actual - 36 miles
Day        Distance    Type      Target Pace    Actual Pace
Monday     Off                                  12:03 (2 miles run/walk)
Tuesday    5 miles     Tempo     7:23 - 7:29    7:17 for 3 miles tempo (6 total)
Wednesday  6 miles     Regular   8:12 - 9:14    8:11 (6 miles + 1 Recovery)
Thursday   5 miles     Hill      3 times        3 times (5 miles)
Friday     6 miles     Regular   8:12 - 9:14    8:06 (5 miles)
Saturday   3 miles     Regular   8:12 - 9:14    8:45 (4 miles)
Sunday     10 miles    Long      Under 9:00     8:57 (10 miles)

3/11/2013 - 35 miles total
Day        Distance    Type      Target Pace    Actual Pace
Monday     Off
Tuesday    5 miles     Regular    8:12 - 9:14     8:18 (5 miles)
Wednesday  5 miles     Regular    8:12 - 9:14     8:32 (6 miles)
Thursday   5 miles     Regular    8:12 - 9:14     8:33 (5 miles)
Friday     5 miles     Regular    8:12 - 9:14     8:38 (5 miles)
Saturday   5 miles     Regular    8:12 - 9:14     8:25 (4 miles)
Sunday     10 miles    Long       Under 8:30      9:18 (10 miles)

3/5/2013 - 23 miles total
Day        Distance    Type      Target Pace    Actual Pace
Monday     Off
Tuesday    3 miles     Regular    Not sure        9:03 (3 miles)
Wednesday  3 miles     Regular    Not sure        8:42 (3 miles)
Thursday   3 miles     Regular    Not sure        8:09 (3 miles)
Friday     4 miles     Regular    Not sure        8:29 (4 miles)
Saturday   4 miles     Regular    Not sure        8:29 (4 miles)
Sunday     6 miles     Regular    Not sure        8:23 (6 miles)

2/18/2013 - 3/4/2013 - Running Hiatus 

2/11/2013 - 40 miles total
Not sure this week about type of run as Sunday is the half marathon
Day        Distance    Type      Target Pace    Actual Pace
Monday     3 miles     Regular    8:12 - 9:14     8:48 (3 miles)
Tuesday    5 miles     Cruise     8:00/interval   7:58 (8:24 overall)
Wednesday  6 miles     Regular    8:12 - 9:14     7:54 (4 miles)
Thursday   5 miles     Regular    8:12 - 9:14     8:55 (4 miles)
Friday     5 miles     Regular    8:12 - 9:14     8:26 (6 miles)
Saturday   0 miles     Off        0:00            0:00 
Sunday     13.1 miles  Half Mar.  8:20            7:58 (PR 13.1, 10K) 

2/4/2013 - 33 miles total - 34 actual
Day        Distance    Type      Target Pace    Actual Pace
Monday     0 miles     Off        0:00            8.09 (3 miles)
Tuesday    6 miles     Steady     7:41 - 8:03     8:06 (PR 10K)
Wednesday  6 miles     Regular    8:12 - 9:14     8:34 (4 miles)
Thursday   5 miles     Regular    8:12 - 9:14     8:30 (5 miles)
Friday     6 miles     Tempo      7:23 - 7:29     8:14 (6 Miles - 3 at Tempo)
Saturday   6 miles     Regular    8:12 - 9:14     Off
Sunday     7 miles     Long       Under 8:30      8:28 (10 miles)

1/28/2013 - 40 miles total - 31 actual
Day        Distance    Type      Target Pace    Actual Pace
Monday     0 miles     Off        0:00   
Tuesday    5 miles     Tempo      7:23-7:29       8:11
Wednesday  6 miles     Regular    8:12-9:14       8:30
Thursday   5 miles     Hill       3 times         3x
Friday     6 miles     Regular    8:12-9:14       8:40
Saturday   6 miles     Regular    8:12-9:14       0:00 (Injury recovery)
Sunday     12 miles    Long       Under 9

1/21/2013 - 40.1 miles total - 40.1 actual  
Day        Distance    Type      Target Pace    Actual Pace
Monday     0 miles     Off        0:00
Tuesday    5 miles     Regular    8:12-9:14       8:39
Wednesday  5 miles     Tempo      7:23-7:29       8:11
Thursday   6 miles     Regular    8:12-9:14       8:12 (PR 10K)
Friday     5 miles     Hill       2 times         9:40 (made 2 repeats)
Saturday   6 miles     Regular    8:12-9:14       8:48
Sunday     13.1 miles  Long       Under 9         8:58

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