Dec. 12-18, 2011 Training

By: Nick Bias

Dec. 12- 8 miles recovery run in KC- 59:22


Dec. 13- 8 miles from Joplin Park- 58:10


Dec. 14- 2  mile warm-up, 2 x 20 min hard with 5 min recovery
1.) 5:56, 5:53, 5:51- 3.40 miles

2.) 5:45, 5:54, 5:47- 3.45 miles

2 miles cool down- Total 12 miles


Dec. 15- 6 miles recovery run- Legs were really tired!


Dec. 16- 9 miles rolling at Greenbrier Hotel and around grounds


Dec. 17- OFF- Stomach was a bit upset and I was going to wait unitl we got home.  When we got home around 4:30, I didn't want to chance it upsetting it again and not being able to do my long run tomorrow which is way more important.  I'm also a bit tired from the drive from White Sulphur to Charleston.


Dec. 18- 22 miles in 2:40:48- Solid run from UC- The first 10 miles very hilly as we ran up the carriage trail and through south hills across Corrior G to Fort Hill and up through South Charleston and back to UC.  I then added on the Glass plant loop to make it a even 22.  The last four miles were all under 7 min pace without really trying to pick it up which is a confidence boost.  I could definitely feel the hills the last 8 miles but tried to treat it like this is how I'm going to feel in the marathon so I need this. :)


Total- 65 miles in 6 days of running- Overall- A solid week of training and I'm happy with the way my fitness is progressing in the right direction.  I'm 4 weeks from the Houston Marathon and I'm looking forward to another challenge.  My wife and I enjoyed a great trip to the Greenbrier Thursday and Friday nights on the discounted rates of course.  I also enjoyed running in the scenery of the Alleghany Mountains in Greenbrier County- Beautiful!!!  I'm still icing my sore right oblique muscle and keeping an eye on it- It's still sore, but I think it will be ok!

Our goal is to help our community
by promoting fitness and
raising millions for charity.

Our Featured Races

Sign up for our Newsletter!