Week in Review, 27 March – 2 April 2017

This week was a bit of a breakthrough for me. I finally felt good again and put together 7 straight days of quality miles – not a lot of miles but more than I had hoped for. Going into this week, I was shooting for 30-33 miles for the week. I ended up finishing off the week with 35 miles, putting me a bit ahead of schedule.

I played soccer on Saturday. I did motions with my body that I haven’t done in years. Everything hurts. But I still got my long run in! Right now, I’m feeling good with my running, but I need to get going on my core & lifting routine. I want to lift a bit more strenuously this time around. Once I get a lifting routine nailed down, I will share that here as well. My runs this week are shown below.

Monday – 5.0 mi, 7:18/mi
Tuesday – 5.0 mi, 7:20/mi
Wednesday – 4.0 mi, 7:17/mi
Thursday – 5.0 mi, 7:11/mi
Friday – 5.0 mi, 7:16/mi
Saturday – 4.0 mi, 7:18/mi
Sunday – 7.0 mi, 7:17/mi

Totals – 35.1 mi

You can see all of my runs in detail on my Strava training log.


April 2017-A glimpse

Like Landry, I’m going to post my training schedule each month so that you can see what I’m doing. This is merely a blueprint, so if you want details check out the weekly training reviews or Strava. My goal with this is to be transparent so that anyone who reads this will know what I’m doing day to day and if I miss a day or skip a workout can call me out. So, here’s April:


You’ll notice that Landry and I use the same format. This is by design for ease, and we both like spreadsheets, so we utilize a calendar template on Excel.

The month of April is all about building mileage and getting back into the routine of running. You can see that I’m building somewhat quickly. This isn’t necessarily advised for everyone, especially beginners. Anyone who does not have much experience with running or training really needs to build slowly and progressively, like a 5%-10% incrase in mileage each week. So, if you are running 20 miles/week currently, only add 2 miles or so the next week. This seems super slow, and it is, but it is designed to keep you from getting hurt. I have 15 years of running experience, so I am capable fo building a bit faster.

The key is knowing yourself. Be cautious in the build, but you know what you are capable of better than anyone else.

Look out for the weekly review!



GS: general strength-usually some light gym work or body weight exercises

Core: abdominal and back exercises to facilitate good form and balance.

Training Plan for April 2017

This is not really a training plan. It’s more like a tentative mileage build schedule. My number one immediate goal is to build mileage and get into decent shape. I don’t really care about anything else. I just need to be consistent in the build. Below you will find my goal mileage build. I slowly increase my mileage to 50 mpw over the month of April and slowly build into a decent long run of 10 miles. No workouts, no progressions, etc. – just steady-state miles day in and day out. I may throw some strides in later in the month.

I suspect that somewhere over the next month I will find my love for running again. If you have any questions or suggestions, let me know in the comments below.



Week in Review, March 19-26, 2017

So, this is the end of Week 1 on sub230! I’m pumped for what this site is and will become. Honestly, it just feels amazing to have an outlet to put down my thoughts and feel like I’m gaining some accountability in my running. I do all of my miles alone (okay, not completely true, sometimes I run with the Girl). So, it’s easy for me to just skip a run. No one will know, right?

That is part of why I’m here. I need the accountability. I need to feel like if I don’t run, if I don’t have anything to report here, then I’m letting someone down. Someone other than myself.

After talking with the Brother , we decided it best to blog once a week about our personal training as a recap. This will open up more time for us to do other types of writing (training philosophy, reviews, thoughts on current state of running, etc.)

Here is my week in review:

  • Monday: 5 miles w/6 x :20(:40)
  • Tuesday: 4 miles
  • Wednesday: no run
  • Thursday: 5 miles
  • Friday: 4 miles
  • Saturday: 4 miles
  • Sunday: 6 miles
  • Total Miles: 28

You can see further details (HR, time, etc.) on my Strava page. No workouts this week so no details on that to share.

Runs this week were fairly good. I felt strong for the most part, ran a little too fast some days, but for the most part, I feel like I am starting to get back in some semblance of shape. The one thing I continue to battle with is consistency. This is the first week I ahve run 6/7 days in, I don’t know, months, maybe years even. It’s been a while. I just need to keep it up and gradually increase mileage. Like the Brother stated on his review, my main goal is to increase mileage. I do have some races coming up beginning in April, but no goals beyond mileage. The races are more for motivation than anything else at this point.

Things I saw/events this week while running:

Until next week.


Week in Review, 19-26 March 2017

This was only my second full week of running again. Most of the runs were garbage – I was tired, sore and fat the whole time. In particular, my runs on Tuesday, Wednesday and Thursday were very rough. That’s to be expected this early, though. I mean, I’m out of shape. It’s normal. By the end of the week, however, I had a good 5 mi run at a decent pace. I feel like I’m starting to come back around – it will probably take 2-3 more weeks before I get comfortable, though. Below, I’ve totaled everything up for the week.

Monday – 4.0 mi, 7:10/mi
Tuesday – 4.4 mi, 7:21/mi
Wednesday – 4.0 mi, 7:22/mi
Thursday – 3.0 mi, 7:33/mi
Friday – 4.0 mi, 7:26/mi
Saturday – 5.0 mi, 7:17/mi
Sunday – 4.0 mi, 7:09/mi

Totals – 28.5 mi

You can see all of my runs in detail on my Strava training log.

Going forward, I need to develop  a training plan. Right now, I have no short-term goals. I don’t know how quickly I will get back into decent shape, and I don’t want to do too much too quickly. I will make a conservative, tentative mileage plan and post it here soon. For next week, the goal is 30-33 mi.

March 21, 2017-Rushed, but nothing fancy

Slept in this morning, which put me in a bit of a time crunch this evening. I teach Kaplan test prep on the side (SAT, ACT, and GRE), and tonight was a mandatory 3 hour training session. I figured I would jump on the treadmill (deathmill?) and knock out an easy 4. But driving home from work (the reg 9-5), the day was just beautiful again, so I took it outside to try to enjoy this wonderful weather. In Miami, I’ve learned that you have to take cooler (by cool I mean <80F) days when you can.

Anyway, I was a little rushed to get a run in, cook dinner, and prep for the training session, so the pace was a little hotter than I normally shoot for. Details below.


  • Run:4 miles EZ
  • Time: 27:02 (6:42/mi)
  • Splits: 6:39, 6:39, 6:34, 6:56
  • Average HR: 148 bpm


Well, this run didn’t go exactly how I planned. I felt decent, but the pace was hot, so my legs were a bit sluggish toward the end. I ran down the M-path (a bike path that runs under the Metrorail) to Le Jeune and looped back on Ponce to reconnect with the M-path and head back home. All went pretty well until I started to cross Ponce…after checking both directions and determining I had the right of way, I stepped into the road only to be nearly run over by a car that “had” to make the light on the turn. Now, for some this may seem like a random occurrence. But in Miami, unfortunately, this happens to me at least once a week, no exaggeration. Look it up, Miami is one of the worst cities for pedestrian and bike fatalities (in fact, most of the top cities are in Florida). Anyway, I almost died, again, but luckily I made it out okay and was able to finish up the run easily enough.

Until next time…Also, if you want to check my stats a bit more, follow me on Strava: https://www.strava.com/athletes/1796702



March 20, 2017-Spring

Today is the first day of spring, which in Miami means there is a good chance it is already in the 90’s. Fortunately, fate has smiled upon me because it is 72 and beautiful!

Anyone who has ever run in Miami knows that you have to take advantage of days like today when they come, so I went out for a nice easy run with the Girl (2 miles) and added on a few more for mileage. The run itself felt incredible. Weather was perfect for Miami, it doesn’t get much better than this down here.Strides felt particularly good. It has been a while since I’ve done any sort of pick-ups. Just the slight change in pace seemed to breathe some life into my legs. I’m hoping that today breeds more life and more consistency in the days and weeks to come


  • Run: 5 miles EZ w/ 6x:20(:40) in the last mile
  • Time: 40:43
  • Splits: 9:35, 10:41, 6:48, 6:48, 6:48
  • Average HR: 129 bpm


When I begin training for races of any kind, the first up-tempo work that I always do are strides. If you are unfamiliar with strides, they are basically just 20-30 second sprints with either equal of double time float rest. For me this equates to about 100m of sprint and 100m of float. I try to hit the 20 sec interval at approximately 5k effort and the float rest at normal training pace (today, the float was a bit slow, but the pickups strong and fluid). The primary reason to do strides is to help maintain and/or improve turnover. Improvement in turnover is usually only seen in the beginning phases of training with strides. As your fitness improves, the improvement that you will see from strides will plateau, but the benefit of maintaining turnover will continue. Changing paces, changing effort, recruiting different muscle fibers to your running promotes additional aerobic stability and teaches your body to run hard/fast when it is already tired. The eventual goal of strides is to increase the speed and distance at which you do them (up to 200m) over time and incorporate them at the end of long runs or other hard workouts to gain maximum benefit.

If you have any questions are how to do strides or why to them, post a note in the comments!