Tempo Run Thusdays (TRT) and 2015 BM Night Flash Jackets

The Hansons Advanced Marathon Plan is definitely a step up for me. TRT after a lot of hours at work is a challenge. It is a lot different than sleeping in on Saturday and do a tempo run at 9 am. Suffered a bit but got it done last night: 6 at 6:50 pace plus warmup and cool down.

And then we have the new 2015 Boston Marathon jackets in all of its Easter egg-like glory:

I don't know what to say other than these two things:
1. I will buy it.....these things are my trophies.
2. The blue and yellow jackets from 2013 are the ultimate.

Heading to bike trainer in a bit...going to get today's workout in early.

Happy training...

Ha! I sometimes do this!

Step Up Week

Big week ahead...48 miles with 1k repeats indoor at UM on Tuesday and 7 at tempo on Thursday. Might switch some run volume to bike though. Overall feeling optimistic and healthy.

Scott texted to say he ran 18 yesterday @ 6:40. I'm certain he wasn't kidding. Top three age group Masters at Boston is within sight.

Shashy's probably finished at least two Ironmans this year by now...

More snow last night. Try to stay upright out there :-)

Training Got Real On Thursday

Training got real this week.  Tempo run on Thursday was tough...did not hold pace the entire run but stayed close. Tuesday on the track? Did great. Thanks. Heading to Tmill shortly. 

	Greg McMillan (@GregMcMillan)
1/9/15, 11:18 PM Repeat after me: "I can do it. I will do it. I can do it. I will do it. I can do it. I will do it." Say it rhythmically & often.

Keep up the good work. 😛

Dave Lives and Totals for 2014!

Dave Update:
I can confirm Paul's Dave sightings. The Comet lives!...we ran 10 "together" today.

However, during the run some shocking things were shared:
1.  Dave revealed he "accidentally" ran 60 miles over the past week.  SMH.  I can't even comprehend this.  The guy gets a couple days off work, and he turns into Forrest Gump.
2.  Dave said he ate a protein shake, a Clif Bar, 4 sandwiches (of some non-descript sort), 2 salmon burgers, and then 2 egg sandwiches BEFORE NOON YESTERDAY.  This, apparently, is what you eat when you have a 2:26 marathon PR.
3. At the start of the run today (treadmills), Dave said he was tired and was going to run short and slow.  HA!....by the end of the run Dave was running six minute pace and clearly ran farther than 10 miles.
Fun stuff.

Training Update:
43 miles this past week.  Completed track workout and tempo run...getting everything in so far.  Back to serious time at work tomorrow, so gotta find the right balance with training and the rest of life.

Totals for 2014:

Here’s how things shook out for me in exercise world for 2014 along with comparisons from other benchmark years:

	2012	2013	2014
Swim	137561 yards = 78 miles	59737 yards = 34 miles	43604 yards = 25 miles
Bike	2721 miles	1358 miles	1419 miles
Run	897 miles	1383 miles	1422 miles
Time	374 hours	326 hours	290 hours
Goal races	-   Ironman Muncie 70.3 -   Ironman Mont Tremblant	-   Lansing Marathon (Boston Qualifying) -   Ironman Muncie 70.3	-   Boston Marathon -   Ironman Steelhead 70.3

What I notice:

- Ironman training (2012) is a serious swim and bike commitment in comparison to other years.

- 2013 and 2014 are comparable years.  There is slightly less swim distance in 2014, but the time for strength workouts are not accounted for in the distance totals

- I'm working out less and less each year.  Mean hours over the last five years is 336 hours.  Hmmm...it may be that as I've dialed up intensity during workouts, it requires less time.

Predictions for 2015:

- Putting together Boston and Boulder will be difficult. The time to get in all the workouts will be a serious commitment.   Should be fun too.  

Thanks for reading....hope everyone's training is going well!  Have fun!

Comet Runs Again!

Paul Aufdemberge, the U.S. Masters 10K record holder and likely a daily reader of this blog, has verified that Dave "the Comet" Chomet has emerged the depths of his ageless couch and is running again. See below: 

This is good news...sounds like running has occurred at least two days in a row.  

To be clear, Paul is a reliable source. If he says Dave is running again I'm sure it is true. Paul, thanks for the info! I also appreciate your readership and support. I'm hoping for a great year with several friends at Boston and other friends at Boulder. 

So...Dave is back to his old ways and is running again. This likely means a few other things are true as well. I've written about these things previously, but I will review for you again:

- He's probably wearing his Dad's 14.5 year old Garmin although he likely isn't downloading because that wouldn't make sense....and he has never heard of Garmin Connect

- Dave is visiting the Detroit metro Planet Fitness locations several times a week 

- Dave owes me at least four breakfasts at Leo's Coney Island.....probably dozens more are owed to the reader's of this  blog. Just comment on this post if this is true so we can begin to understand the requirements of payment. 

More Comet news and updates as it becomes available. :-)

Treadmill Goals | Running and Marathon Goal Workout Tips

Might help get through the treadmill boredom....

m.runnersworld.com/workouts/runs-mill?adbid=550577206150184961&adbpl=tw&adbpr=14882900&cid=socTP_20150101_38045937