Last weeked ended with some sort of injury to my shoulder, not sure what caused it but it is getting better. Because of this Saturday and Sunday of last week became rest days and this week was reshuffled to start out with some easier workouts to give me time to feel better.


September 26 to October 2 – 8 Weeks to Race Day!


Off Day



Workout: 1hr Endurance Run + Strides

11:00-7:33/mile. RPE-6 (all day pace).

After run or on the way back in (last 10min or so) get in 5X20sec strides with full recovery between. 


  • Duration: 1hr
  • Distance: 5.9 miles
  • Pace 10:02 min/mile
  • Avg HR 132 bpm
  • Avg Cadence: 168 spm

Was not sure how it was going to feel since this was my first day back after time off from a shoulder injury.

Everything went well, it was a good run.  I could feel my shoulder some but all in all it was an okay run. 

20160927 tp

20160927 pace ele

20160927 hr ele


What I Learned.

 Just get out there and see how everything feels.

Was also glad I started training with plenty of time so when injuries or unplanned events come up you have time to get everything figured out and handled.


Workout: 1.5hr Endurance Bike Ride

Endurance Ride, RPE-6 (conversational effort). Lets rest your shoulder another day and feel 100%


  • Duration: 1hr 32min
  • Distance: 25.7 miles
  • Avg Pace: 16.7 mph
  • Avg HR: 115 bpm
  • Avg Cadence: 86 rpm

20160928 tp


20160928 hr ele


20160928 pace ele


What I Learned:

Ride was good, could still feel the shoulder some but all in all it was prettty good.

Wish I had started earlier if for the only fact there would be fewer cars on the road.  I definately got mixed into the commuter traffic.  I am used to riding in traffic but with rush hour traffic it just meant you had to wait at the red lights.

New Bike Light First early morning ride with the new Light & Motion Urban 850 Trail light.  Itw worked great.  I had it on high the entire time and it seemed to run out of power around the 1 hr 25 minute mark. So almost as advertised.

I think for the next ride I will keep it on the 2nd highest setting.

After the last ride having the rear red light on the highest setting and it running out of battery, I set the light on the 2nd brightest setting and the light lasted the entire ride.  I think this is the way to go for future rides.




 Workout: Tempo Run 3x10min

wu: 15min easy running, 9:00/mile or slower

Main 3X10min T, RPE-8 (7:50-8:09/mile). RBI= 5min @ 8:30/mile or slower

cd: 15min easy running, 9:00/mile or slower.


  • 1st 10min Tempo: 7:51 min/mile Avg HR 150bpm Max HR 158bpm 183 cadence
  • 2nd 10min Tempo: 7:51 min/mile Avg HR 151bpm Max HR 158bpm 183 cadence
  • 3rd 10min Tempo: 7:51 min/mile Avg HR 152bpm Max HR 1580bpm 184 cadence
  • Total Duration: 1hr 14min
  • Total Distance: 8.34 miles
  • Avg Pace 8:54 min/mile
  • Avg HR 140 bpm
  • Avg Cadence: 174 spm

20160929 tp


20160929 hr pace

20160929 ele pace

What I Learned:

So this was the first tempo run after my shoulder injury.  It all went well.  I did get a little off on the laps at first so the tempo run 1 is actually a little over 10 minutes but not big deal.

Going into this I wanted all three intervals to be at the low end of the range or around 7:50, which I did.  I am sure I could have gone faster if needed but this pace was plenty fast. Next time I am going to shoot for taking 10 seconds off each of the intervals.

Also still getting used to the Nike Flyknit Racer shoes. Notice a few sore spots on the top of my right foot.  Not sure if it is b/c of different shoes or is it specific to the flyknit shoes.  This was also the first day that I ran with the original nike insoles.  I think the shoes feel better with the original thinner lighter insoles rather than the Road Runner Custom Insoles.


Workout: 1 hr Recovery Run 60

8:00-12:00/mile. Low stress!


  • Total Duration: 1hr 15min
  • Total Distance: 7.89 miles
  • Avg Pace 9:31 min/mile
  • Avg HR 131 bpm
  • Avg Cadence: 170 spm

20160930 pace ele

20160930 hr ele



Workout: 3 x 15 min Tempo Run

wu: 30min easy running, 8:30/mile or slower

Main 3X10min T, (7:50-8:09/mile). RBI= 7min @ 8:30/mile or slower

cd: 30min easy running, 8:30/mile or slower.


  • 1st 15min Tempo: 7:52 min/mile Avg HR 151bpm Max HR 159bpm 180 cadence
  • 2nd 15min Tempo: 7:59 min/mile Avg HR 157bpm Max HR 164bpm 180 cadence
  • 3rd 15min Tempo: 8:02 min/mile Avg HR 157bpm Max HR 164bpm 180 cadence
  • Total Duration: 2hr 19min
  • Total Distance: 15.33 miles
  • Avg Pace 9:06 min/mile
  • Avg HR 145 bpm
  • Avg Cadence: 172 spm 

So this was a bit of a longer run with a 30 min warmup and cool down.


  • Start: Bagel / Creme Cheese & Gu Gell
  • Mile 5: Gu Gel
  • Mile 8: 10oz water & Gu Gel
  • Mile 11.3: 12 oz water.
  • Mile 12.6: 12 oz water.
  • Base Salt:  About 7 licks during the entire run.
  • Total Water: 34oz
  • 2 Gels During + 1 Gel Before
  • 2030mg of Sodium

20161001 ele pace 

20161001 hr pace

 What I Learned:




Workout: 3hr Endurance Run

11:07-7:33/mile, All day pace, RPE-6.

Progressively build from 9:00/mile to low 8:00/mile over the 3hrs.

Take 20-30sec a mile off per hour of running.



  • 1st Hour: 9:21 min/mile Avg HR 136bpm Max HR 169bpm 168 cadence
  • 2nd Hour: 8::50 min/mile Avg HR 142bpm Max HR 149bpm 170 cadence
  • 3rd Hour: 9:09 min/mile Avg HR 146bpm Max HR 153bpm 168 cadence
  • Total Duration: 3hr 02min
  • Total Distance: 20.01 miles
  • Avg Pace 9:07 min/mile
  • Avg HR 142 bpm
  • Avg Cadence: 170 spm 


  • Start: Bananna & Gu Gell
  • Mile 5: Gu Gel
  • 1hr 12oz water & Gu Gel
  • 2hr 12oz water & Gu Gel
  • 2:30hr 12oz water & Gu Gel
  • 3hr Run Over Drank 20oz water
  • Base Salt: About 13 licks during the entire run.
  • Total Water: 48oz
  • 1 Gel at Start + 3 Gel During
  • 3770mg of Sodium



This was my longest run so far. I was surprised to see that I had made it 20 miles at the end.

My Plan was to run the first hour at 9:20, 2nd hour at 8:50, 3rd hour at 8:20. The firs two hours were pretty much right on, the third hour not so much. Here are a few reasons why.

The first hour had a long downhill, so that made it easier to keep the pace plus I was just starting out so I felt good.

The second hour was pretty much flat and I planned to turn around at the 30 min mark of this hour.  I was some work but I was able to keep the pace at 8:50, I was starting to feel it by the end of the 2nd hour.

The third hour besides being the last and the fastest had a big uphill in it. The same up



20161002 ele pace

20161002 hr pace

What I Learned:



Week Review



Looking forward to next week! See you then  🙂