David Carruthers Training Log 30th June – 5th July

Monday: AM Easy recovery run 9 miles solo in the park a loop ++ I was stiff as hell for the first 3 miles but settled in ok, the weather has improved dome 10 degrees! Averaged 7:19 per mile today PM Rest recovery as part of my race taper plan for Saturday. Giving me 9 miles for the day.

Tuesday: AM Rest & recovery as part of my race taper plan for Saturday. PM Speed workout, 2 miles up, a cut down ladder 1200, 1000, 800, 400 200, with half distance jog interval, splits 4:08, 3:22, 2:37, 1:11 and 0:30, 2 miles down, a very nice work out, it was 95 degrees! Giving me 7 miles on the day.

Wednesday AM: Rest & Recovery, last nights workout was awesome and I feel great. PM Track Club Pace Series, 3 miles up, 2.5miles pace race in 15:38 average 6:15 per mile, 2.5 miles add on with 2 mile down. Giving me 10 miles on the day.

Thursday: AM Rest & recovery. PM ran 2 miles up 10 X 150 with 150 jog back at ¾ pace, 2 miles down. Giving me 6 miles on the day.

Friday: AM Ran 4 miles easy, average 7:30 per mile with add on strides and drills. PM Rest & recovery.

Saturday: AM 1 mile shake out, 2 miles up 1 mile race Mackland Mile I ran a PR in 4:58, Splits 72, 79, 76, 71, 2 miles down. Won my age group and have secured the win in the South City Road Series. Very, Very happy with the PR, the conditions were tough with torrential rain, but the shorts brought a few smiles from the crowd! PM Rest & recovery.

Sunday: AM Took the day off and will call this week a down week, I earned the rest!

Summary: 42 miles, 6 runs, 1 PR and a race win! A great week, I am planning a fast 5K next Sunday in the All Star 5K and my last track racing of the year the following weekend, then it will be all about the Lewis and Clark Marathon on September 13th

David Carruthers 6th July 2009

http://www.davidcarruthers.com/

David Carruthers Training Log 22nd June – 29th June

Monday: AM Ran 7 miles, what may look like a nice easy recovery run! Hell no it was a slog in 91 degrees and 57% humidity average 8:30 min per mile PM Ran 6 miles easy indoors on the tread mill it is such a good feeling to be in the air-conditioning! Giving me a total of 13 miles for the day.

Tuesday: AM Easy run, 4 miles indoors average 7:30 per mile it was again over 90 degrees outside. The track workout tonight is going to be brutal. PM Speed workout 2 miles up 6 X 600 with a 300 jog interval in 2:05, 2:03, 2:02 2:01 2:00 1:57, 2 miles down a very nice work out, it was 95 degrees! Giving me 11.5 miles on the day.

Wednesday: AM Rest & Recovery, I was feeling good enough to run but elected to rest. PM Track Club Pace Series 2 miles up 3K in 11:56 (target 12:00) 2 miles add on with 1 mile down giving me 7 miles on the day again it was in the 90’s and humid.

Thursday: AM Ran 4 miles easy indoors average 7:30 per mile pace. PM ran 9 miles in the park with Abdul at 8:00 min per mile pace it was just crazy hot feels like 100 degrees!!! Giving me 13 miles on the day.

Friday: AM Rest and recovery PM Rest and recovery.

Saturday: AM Easy run 4 miles indoors it is already 95 degrees! and the forecast is to be over 100 with very high humidity. PM Easy run 8 miles indoors average 7:30 pace I got into the zone after 2 miles a real easy run, giving me 12 miles on the day.

Sunday: AM Long run with Big River Team 16 miles the weather has broken and it was tolerable this morning, through the park and around the Clayton loop with a 3 mile add on. PM Rest and recovery and Big River team meeting!

Summary: 73 miles, 10 runs, Wow what a week the weather has been a real challenge and I feel like I have run 150 miles!!! I am looking to taper a little next week but keep the speed work outs hard to be ready for the Makland Mile on Saturday.


David Carruthers 29th June 2009

www.davidcarruthers.com

David Carruthers Training Log 16th June – 21st June

Monday: AM Ran 4 miles indoors as we were under a sever storm watch! Average 7:30 per miles nice and easy. I hope it clears up for the afternoon run PM Ran 8 miles solo, in the park, a loop ++ it was not to hot and a nice run making it 12 miles on the day.

Tuesday: AM Easy run, 4 miles indoors again another store watch, pace average 7:30 per mile I am looking for ward to the track work out tonight. PM Speed work out 2 miles up 12 X 300 with a 200 jog interval in 58 to 56 seconds per rep 2 miles down a very nice work out The final 300 was sub 50 seconds a nice kick over the last 100 meters, giving me 11 miles on the day.

Wednesday: AM Rest & Recovery, I am trying to be carful with two a day work outs and listen to my body PM Track Club Pace Series 2 miles up 2 miles in 12:42 it was very, very hot! 2 miles add on with 1 mile down giving me 7 miles on the day.

Thursday: AM Ran 4 miles easy indoors average 7:30 per mile pace, I was feeling go so I went for a run today was a planed rest day. PM Rest & Recovery

Friday: AM Easy run 8 miles in the park with Abdul over the hills it was hot hot, hot over 90 degrees again! Average 7:30 per mile. PM Easy run 4 miles indoors averaging 7:35 per mile a nice run giving me 12 miles on the day.

Saturday: AM 9 miles with Abdul through the park up Wydown and down Forsyth again very hot and humid we took it easy. PM Rest & Recovery, giving me 9 miles for the day.

Sunday: AM Long run with Big River Team 8 miles at Castlewood, we had no water and it was just ridiculously hot and humid so cut it to 1 hour. PM I was feeling bad about this mornings effort so I hit the tread mill for 6 miles in 7:30 pave I was feeling so good It was difficult not to run off the machine! An ok 14 miles for the day.

Summary: 70 miles, 11 runs, my first week above 70 miles since my injury in February!! I am becoming strong and the base foundation of miles in getting there. The plan is to maintain th miles and sharpen up the speed work ready for the Mackland Mile in 2 weeks! The only issue will be managing the heat with high mileage.

David Carruthers 24t June 2009

www.davidcarruthers.com

David Carruthers Training Log 8th June – 14th June

Monday: AM Ran 8 miles solo in hot humid conditions, took it easy running at an average of 7:23 per mile. PM Ran 4 miles solo, I picked up the pace a little averaging 7:15 per mile, happy with that after a 16 mile long run yesterday, giving me 12 miles for the day.

Tuesday: AM Easy run, 4 miles solo at an average 7:45 min per mile, again hot and humid 81 degrees, legs feeling stiff. PM 1 Mile Time Trial on the track, 2 miles up, 1 mile in 5:20 splits 76, 80, 83, 80 very humid still went out a little fast but happy with this on the back of 9 days straight and 88 miles, 2 miles down 9 miles for the day.

Wednesday: AM Rest & Recovery, I am trying to be carful with two a day work outs and listen to my body PM Track Club Pace Series 2 miles up 3K race in 11:33 it was very hot and a hilly course over Art Hill! 2 miles down, giving me 6 miles for the day.

Thursday: AM Rest & Recovery. PM Rest & Recovery

Friday: AM Easy run 8 miles solo, still a little sore so took it easy in average 7:34 min per mile it was a nice cool morning. PM Easy run 4 miles average 7:05 per mile a nice up tempo style run 12 miles on the day.

Saturday: AM 8 miles solo in 59 min a nice pace averaging 7:28 per mile over the hills in the park. PM Rest & Recovery, giving me 8 miles for the day.

Sunday: AM Long run with Big River Team 16 miles over hills averaging 7:30 per mile, warm and humid but a nice work out. My base of long runs are beginning to come together. PM Rest and Recovery, a good 16 miles for the day.

Summary: 64 miles, 9 runs, the 1 mile time trail was a little disappointing, but given the conditions and my 9 days previous work out schedule, I shall take it. This was another good week of base miles build up, so far my body is coping well. It is going to get tough soon with the heat and the humidity “St Louis Altitude” it really whips you into shape.

David Carruthers 15th t June 2009

http://www.davidcarruthers.com/

David Carruthers Training Log 1st – 7th June

Monday: AM Ran 6 miles solo in hot humid conditions 83 degrees, took it easy running at an average of 7:40 per mile. PM Ran 4 miles solo, it is not getting any cooler 90 degrees! averaging 7:30 per mile, giving me 10 miles for the day boy it was hot!

Tuesday: AM Easy run, 4 miles solo at an average 7:25 min per mile, again hot and humid 81 degrees. PM Intervals on the track, 2 miles up, 4 x 1 mile with 800 jog intervals, splits 5:42, 5:45, 5:45 5:53 1 mile down 12 miles for the day.

Wednesday: AM Rest & Recovery I am trying to be carful with two a day work outs and listen to my body PM Easy run 10 miles, 2 miles solo then 6.25 miles with the track club and 2 miles down, splits: 7:30, 7:30, 8:16, 7:36, 7:14, 6:58, 6:40, 6:10, 7:30, 7:30! I am feeling strong again, 10 miles for the day.

Thursday: AM Rest & Recovery. PM Easy run, 7.75 miles average 7:04 per mile, splits 7:31, 7:16, 7:11, 7:05, 7:20, 6:53, 6:22 a nice run warm and windy! 7.75 miles for the day.

Friday: AM Easy run 4 miles solo, I am trying to save my legs for tomorrow! Splits 7:29, 7:37, 7:19, 6:52 it was hot and dry. PM Rest & Recovery. 4 miles for the day.

Saturday: AM 5k road race, 2 miles up 5k race in 19:53, 2 miles down, hot and hilly course made a fast time difficult, I came 11th overall and 1st in my age group, still 1st in the series standings for my age group 50 – 60 PM Rest & Recovery, 7.1 miles for the day.

Sunday: AM Long run solo 16 miles averaging 7:30 per mile, hot and a little humid I ran over the hills in the park. PM Rest and recovery, 16 miles for the day.

Summary: 66 miles, 9 runs, the 5K race time was a little disappointing but you can’t run PR’s every race. I won my age group and all the times were affected by the course and the weather. It is good to get the miles back up. I am on track with my base preparations for the marathon training segment starting soon.

David Carruthers 1st June 2009

www.davidcarruthers.com

David Carruthers Training Log 25th – 31st May

Monday: AM Rest & Recovery. PM Rest & Recovery.

Tuesday: AM Easy run, 4 miles solo average 7:30 min per mile, I was feeling rough my legs are heavy and sore, did some extra warm down and drills, felt better after that. PM Intervals on the track, 2 miles up, 5 x 1200 with 600 jog intervals, splits 4:12, 4:10, 4:14, 4:13, 4:36 the last one was murder, one mile down 12.5 miles on the day.

Wednesday: AM Rest & Recovery PM Easy run, 12.5 miles 6 miles with the STC one loop of the park, kicked in the first 4 miles hard and the last 2 miles hard again, feeling strong, we ran in a thunder storm, it was nice and cool if very wet!

Thursday: AM Rest & Recovery. PM Ran 4 miles solo, it was very hot and humid, my legs feel like crap! Did extra stretching and drills to warm down.

Friday: AM Rest & Recovery. PM Tempo run 8 miles average 6:50 per mile, 1 mile up 5 miles tempo splits 6:54, 6:50, 6:45, 6:41, 6:19 2 miles down, a nice work out.

Saturday: AM Rest & Recovery PM Rest & Recovery.

Sunday: AM it is hot and I am still tired so taking another rest day today.

Summary: 41 miles, a planned down week after 5 hard weeks. I am human! and needed the extra rest this week. Now it is time to push on again and start to get the mileage back up for the beginning of my marathon training segment at the end of June. The hot humid weather is the St Louis altitude training conditions, it whips you into shape and sorts the runners from the joggers! Next Wednesday is National Running day here in the USA, happy running.

David Carruthers 1st June 2009

www.davidcarruthers.com

David Carruthers Training Log 18th – 24th May

Monday: AM Ran 9 miles solo averaging 7:09 per mile, splits: 7:50, 7:14, 7:06, 7:16, 7:25, 6:56, 7:04, 7:05, 6:30 feeling strong a good work out. PM Ran 4 miles solo, tempo pace cut down in 26:23 splits 7:29, 6:32, 6:20, 6:08, averaging 6:37 per mile, I was flying, I hope I feel this good on Saturday!

Tuesday: AM Rest & Recovery. PM Intervals on the track, 2 miles up, cut down ladder 1600, 1200, 800, 400 ½ distance recovery splits 5:50, 4:20, 2:40, 1;11, 1 mile down + 4x 70m strides, 6 miles on the day.

Wednesday: AM Rest & Recovery PM ST Louis Track Club Road Series 2 miles, 2 miles up raced 2 miles in 11:44 a PR, 7th overall, 2 miles down, ran a hard 1st mile then cursed in to win my age group and the series age group, splits were 5:40, 6:04. A total of: 6 miles for the day. I need to be carful and get in some rest for Saturday.

Thursday: AM Rest & Recovery. PM Ran 4 miles solo it was very hot and humid, my legs feel like crap! Did extra stretching and drills to warm down.

Friday: AM Rest & Recovery. PM Rest & Recovery

Saturday: AM Ran 3 miles shake out I am feeling worse than crap! Plan to take a nap this afternoon PM Big River Festival Of Miles 2 miles up 1 mile race in 5:12 a PR! 2 miles down went out too fast but happy with the run, I will go sub 5:00 on July 4th in the Mackland Mile.

Sunday: AM Long Run, I ran with Big River and guest Leo Manzano USA Olympian 10 miles 7:36 per mile, my legs were shot hence only ten miles but it was a thrill to run shoulder to shoulder with and Olympian over half my age.

Summary: 47 miles, 2 races and 2 PR’s a good habit! , 8 runs lower mileage but a tough, tough week. I am back to normal now and ready to go to the next level, one more month of fun before buckling down to Lewis and Clark Marathon preparation

David Carruthers 28th May 2009

www.davidcarruthers.com