15 - 17 week

13-Sep

6 m

6 m

6 m

18 m

W: Hills, 6.53 miles. 1h17m, only 5 minutes improvement.
F: tempo, 4 miles. 37'40
Su: intervals, 1.53 miles
Total: 12.1 miles

20-Sep

5 m

12 m

4 m

21 m

M: Hills. 30 m, 3.1 miles. 1->3->1->5->1->7.5->3->1->5->2
W: 1mile
Th: 2.6 mile *2 to banking. 8'42 pace, 9'14 pace.
F: interval: 42m 4 miles. 5* 800+400recovery.
Sa: Long run. 4 miles + 8 miles on Nike course. average pace is around 10'. but spend 10 minutes on chatting, drinking, etc.
Total: 25.2 miles

27-Sep

3 m

14 m

3 m

20 m

M: 3mile tempo, 8'12, 9'03, 9'03.
W: 4* 400 + 200 recovery + 100 + 100 recovery. didn't finish the 8* plan.
F: Hills, only did 2.5 miles, feel dizzy and nausea, walked back.
Su: 5K Trailblazer trail. 24m48s. :) Should push myself harder at the end.
Total: 11 miles

13 - 14 week

30-Aug	4 m	9 m	3 m		16 m

M:
T:
W: 5K on treadmill, 26'30
Th: Track, 1*1600, 1*800, 1*400, 1*800, 1*400, 1*200, 2.65 mile
F-Su:
Total: 7miles

6-Sep

4 m

10 m

3 m

17 m

M: 1 miles in Chicago city
T:
W:
Th: 4 mile easy run
F: 2 mile easy run + 20 minutes hills
Sa: around 14 mile in woodside. hilly course, slow pace. Don't have exact time, should be around 2h30m.
Total: 22 miles

Need more hill workout.
Need long run after hill workout.
control pace.

11 - 12 week

16-Aug

3 m

9 m

3 m

15 m

M: 5K at Cubberly Center track. 27m10s.
Tu:
W:
Th: 3 mile @ 9:30 pace. 2.9 mile @ 9:51 pace.
F:
Su: 2.65 at Sunnyvale park. easy run
Total: 12 miles

23-Aug

5 m

6 m

5 m

16 m

M:
Tu: Hills. 20 minutes, 2.22 miles
W:
Th: 10K. 6mph -> 7.0 mph, with 1 incline. 57m58s.
F:
Sa: 13.1 @ Lake Merced, 2h 17m 15s. 10:29 pace. Great run!
Total: 22 miles

8-10 weeks

8-10 weeks

26-Jul

5 m

5 m

5 m

15 m

M:
W: 3.6 mile @ 10:57 pace
Th: 9.5 mile @ 11:25 pace
Total: 13~15 mile

2-Aug

4 m

8 m

3 m

15 m

Tu: 5.5 mile 800mX8 w/ 400m jogging
Th: 10 mile @ 12:06 pace Standford Dish makeup run. jog/walk ed the last two miles. :(
Total: 15.5 mile

9-Aug

3 m

8 m

3 m

14 m

Tu: 3.75 mile Hill repeats.
Th: 0.5 mile warm up, 2 mile @ 7 mph w/ 1 incline
F: 5k 28min. treadmill w/ 1 incline
Sa: 13.1 mile 2:30. FIRST Half Marathon Distance!!!
Total: 22.1

6-7 weeks

12-Jul

3 m

7 m

4 m

14 m

M: 1 mi warmup 3 mi@ 10min pace w/1 incline
W: Standford Dish 6.55 mi@12:32 min pace, rolling hills
F: Hills workout, 2.15 mi 20 min
Sa: Long run at Sawyer Camp, 8.14 mi @ 10:45 pace.
Total: 21 mi

19-Jul

5 m

5 m

5 m

15 m

M: 1 mi warmup, 2.5X1600 @ 8:50 pace w/800 jogs between.
W: 0.5 mi warmup, 20 min hills workout, 2.2 mi
F: Standford Dish 6.55 mi, rolling hills
Total: 13 mi

long run with rolling hills

Didn't expect the tough rolling hills.
Really slow
But it's fun to play with the new watch.

Stanford Dish

4-5 weeks

28-Jun

3 m

6 m

4 m

13 m

M: Speedwork
T: ?
W: run/walk 6 mi 65 min
Th: Road run 4mi @ 12:20 pace
Total: around 14 mi

5-Jul

4 m

4 m

4 m

12 m

M: Speedwork 3*1600 at 10:00 pace, w/ 800 jogging
T: Track Dynamic Drill
W: Road run 3.5mi @ 11:40 pace
Total: around 10.5 mi (with weekend hiking)