First Week And A Half With Trained In Terre Haute In The Bag.

Its been a little more running than I have been used to as in the number of workouts per week, but the distances are a little shorter per work out as well. At first have to admit I was a little intimidated by running nearly every day as normally I would run two short runs and one long per week the short runs being half the distance of my long run and my long run being my target distance for the week, each week I would increase the target distance  until I achieved my goal. I always felt like I needed a day or two between runs to recover sometime i would even stretch the recovery time far enough I would have to miss one of my short runs.
There are three principles to this program:

1.  Efficiency based training, teaches the body to perform at an efficient level, this is achieved by training at such a level. Constant training @ 80% of your maximum VO2 ability will enable your muscles to work at a high level for a long period of time.
2. Progressive overload which is simply, stressing your muscles then letting them heal stressing them a little more then healing again.
3. Hard easy training builds upon the first two principles and is determined by distance and duration since all training is done at 80% of VO2 Max. The pace of a two mile run would be considerably faster than of say an eight mile run, it is the effort that remains constant.

All of that being said this is what my first 2 weeks of training looked like:

Sun Jan 8th:  8 miles (this was prior to TNT starting)

1. Mon 9th:  TNT meeting did not run
2. Tues 10th: 2 miles
3. Wed 11th: 1 mile
4. thurs 12th 2 miles
5. Fri 13th rest
6. Sat 14th 3 mile Group run (I ran on my own that evening due to my Son's Wrestling Meet)
7. Sun 15th 2 miles
8. Mon 16th Rest
9. Tues 17th 3mile Group run (turned out to be 4 miles and I left out at a 3 mile tempo)
10. Wed 18th 2 miles 
11. Thurs 19th 3miles
12. Fri 20th will be a rest day 
13. Sat 21st will be a 4 mile group run 
14. Sunday the 22nd will be 2 easy miles

Tuesdays will all be group runs and will be short and intense while Saturdays group runs will be long runs. The pattern continues each week and a mile is added each week to the Saturday runs and the distance also increases for the other days of the week but at a slower pace (more like a mile every 3-5 weeks). With the rest of life getting in the way of this running thing I can already see some of my runs are going to have to be treadmill runs.

Since I run with Endomondo GPS tracking on my smartphone all the time I have been able to create some graphs of my training to see how its been going and I like what I am seeing so far. I'm only at 9 miles starting with Monday the 16th this week but as you can see from the schedule above I still have 6 miles to go for this week so it should be a pretty good week for me.

Below is an Endo record of Tuesdays group run (I'm kinda proud of it, it was a good one for me), Since I wasn't running from my house and don't mid sharing it publicly I have made the map view public so you can see what that looks like, also all of the sliders and buttons work so you can see how it works, if your into any outdoor activities and want to track it you should give Endo a try its available for all of the smart phone platforms and its free. I have been using it for over a year now and love it.  I linked to it above but here's another Link and if you do get it I would be happy to have you as a friend so send me a request.