Friday Oct 31 |
 | Running 26:27 [2] 3.0 mi (8:49 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| One last easy run before the half marathon. |
Thursday Oct 30 |
| Running intervals 14:05 [5] 2.07 mi (6:48 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| Intervals at the park nearby. Each lap is .343 miles. Splits were 2:23, 2:24, 2:22, 2:20, 2:18, 2:18. Felt very good. It was uncomfortable, but I wasn't going all out. |
| Running warm up/down 17:00 [1] 1.8 mi (9:26 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| |
Wednesday Oct 29 |
| Running 34:40 [2] 4.0 mi (8:39 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| Easy run. |
Tuesday Oct 28 |
| Running tempo 23:58 [4] 3.0 mi (7:59 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| It felt very easy to run an 8 minute pace today. |
| Running warm up/down 9:23 [1] 1.0 mi (9:23 / mi) | |
| |
| |
Sunday Oct 26 |
| Running long 1:22:55 [4] 10.0 mi (8:17 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| Windy with gusts to around 25mph. 75 degrees. I did the first mile in 8:50 and the last 9 in 74:05. I did the last 5 in 40:10 and didn't even go all out. It was a great run. |
| Running 12:00 [2] 1.25 mi (9:36 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| Jogging with Martha. |
Saturday Oct 25 |
| Running 28:00 [2] 3.0 mi (9:20 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| Easy run. |
Friday Oct 24 |
| Running warm up/down 18:12 [1] 2.0 mi (9:05 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| Jogged up to the park for intervals and back. |
| Running intervals 22:22 [5] 3.1 mi (7:12 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| 3 x 3 laps = 1.033 miles for each interval at the park in 7:33, 7:27, 7:22. It was 70 degrees, no wind, and I felt great. The intervals felt very easy today. I think I'm ready to run an 8 minute pace for the half marathon! |
Thursday Oct 23 |
| Core 25:00 [3] | |
| |
| |
Wednesday Oct 22 |
| Running tempo 31:19 [5] 4.0 mi (7:49 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| Temp 59, Wind: From NW at 17 mph gusting to 29 mph. I had a great day today. I felt so much better than yesterday. I felt like running harder early in the run but held back. I think I could have run a lot faster. But it was a great run especially with swirling wind and gusts up to 29 mph! |
| Running warm up/down 8:45 [1] 1.0 mi (8:44 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| |
Tuesday Oct 21 |
| Running 46:11 [3] 5.0 mi (9:13 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| I had a real bad day. I think maybe I haven't recovered from the 14 mile run yet. I started with a 9 minute mile. I then tried to run under an 8 minute pace and started fizzling out after a 1/2 mile. I had to walk after 3 miles for a few minutes and then jogged home slowly. |
Monday Oct 20 |
| Biking hills 1:00:30 [3] 16.0 mi (3:46 / mi) +100m 2:18 / km | |
| |
| |
Sunday Oct 19 |
| Running 35:37 [2] 4.0 mi (8:54 / mi) | |
| shoes: Saucony Grid Cohesion NX |
| I did an easy 4 mile run, but it was little tough. My legs were very tired from my 14 miler yesterday. |
Saturday Oct 18 |
| Running long 2:02:47 [4] 14.0 mi (8:46 / mi) +100m 5:20 / km | |
| ahr:143 max:158 weight:168lbs shoes: Saucony Grid Cohesion NX |
| This was my longest run ever. However, I had to stop at a port-a-jon at 5.5 miles and a red light at 6 & 8 miles. This was my first run in my new Saucony shoes and I loved them. I did the first 7 miles in 1:03:17 and the last in 59:30. I forgot to refuel before I started my tempo run so I had to slow up some while I ate my clif bar. The last 7 miles was at an 8:30 pace. |
Friday Oct 17 |
| Note | |
| (rest day) |
| I went to see the movie "Fireproof" and it was absolutely wonderful. |
Thursday Oct 16 |
| Running intervals 20:48 [5] 3.1 mi (6:42 / mi) | |
| shoes: Adidas Ozweego Millennium |
| 9 x .343 miles at nearby park in 2:19, 2:16, 2:17, 2:17, 2:18, 2:19, 2:21, 2:21, 2:17 |
| Running warm up/down 16:55 [1] 1.8 mi (9:23 / mi) | |
| shoes: Adidas Ozweego Millennium |
| |
Wednesday Oct 15 |
| Core 45:00 [3] | |
| |
| Plyometrics, 30 pushups, 50 situps, stretching, plank x 3 x 2.5 minutes, back suspension for 3 minutes. |
Tuesday Oct 14 |
| Running warm up/down 10:45 [1] 1.0 mi (10:45 / mi) | |
| shoes: Adidas Ozweego Millennium |
| |
| Running tempo 23:24 [5] 3.0 mi (7:48 / mi) | |
| shoes: Adidas Ozweego Millennium |
| |
Monday Oct 13 |
| Biking 37:00 [3] 10.49 mi (3:32 / mi) | |
| |
| |
| Core 10:00 [3] | |
| |
| Stretching, 50 pushups, 40 situps.
|
Sunday Oct 12 |
| Running long 1:46:09 [3] 12.0 mi (8:51 / mi) | |
| ahr:141 max:160 weight:169lbs shoes: Adidas Ozweego Millennium |
| I ran the first 7 around a 9:05 pace and then ran the last 5 in 42:11 and 8:27 pace. This was my new lifetime longest run. |
Saturday Oct 11 |
| Orienteering race 1:01:30 [5] 6.9 km (8:55 / km) | |
| |
| Ran the red course at Harry Moss Park. This is the first time I've ever run under 10 minutes per KM. I lost about 2 minutes each on C2 and C9. I got 1st in my class and 2nd overall on the red course. |
Friday Oct 10 |
| Note | |
| (rest day) |
| |
Thursday Oct 9 |
| Biking hills 45:00 [4] 12.3 mi (3:38 / mi) | |
| |
| |
Wednesday Oct 8 |
| Running warm up/down 9:10 [1] 1.0 mi (9:10 / mi) | |
| shoes: Adidas Ozweego Millennium |
| |
| Running tempo 39:51 [5] 5.0 mi (7:57 / mi) | |
| shoes: Adidas Ozweego Millennium |
| |
Tuesday Oct 7 |
| Biking 34:19 [4] 10.0 mi (3:25 / mi) | |
| |
| Max average 17.5 mph on flat land. It was windy though. |
Monday Oct 6 |
| Running warm up/down 9:47 [1] 1.0 mi (9:47 / mi) | |
| shoes: Adidas Ozweego Millennium |
| |
| Running intervals 22:32 [5] 3.0 mi (7:30 / mi) | |
| shoes: Adidas Ozweego Millennium |
| I did a 1 mile time trial in 6:40. Then I did 2 x 1 mile in 7:57 and 7:55. |
Sunday Oct 5 |
| Running 52:11 [2] 6.0 mi (8:41 / mi) | |
| shoes: Adidas Ozweego Millennium |
| Easy 6 mile run. I think this is the easiest 8:42 pace I can remember for a 6 mile run. |
Saturday Oct 4 |
| Running race 1:17:55 [5] 15 km (5:12 / km) vdot: 39.5 | |
| ahr:156 max:168 shoes: Adidas adizero |
| 15K race around White Rock Lake. It was fun, but there were several things I could have done better. At the last minute I decided not to bring my water belt. I stopped for water 3 times and wasted about 30 seconds. I also had to tuck my power gels in my shorts and they fell out a couple of times. So I lost a few seconds stopping to pick those up. This is the longest I've raced in these race shoes and I rubbed the hide off my right heal. I will prevent that at the DRC half. I also didn't show up early enough to stretch and warmup properly. However, on the plus side, I started off at the exact pace that I wanted to start, running a 4:15 first half mile and 8:25 first mile. My overall pace was around 8:21 per mile. My fastest split was 8:10. I didn't reach my goal of 75 but I had fun and raced pretty well. |
Friday Oct 3 |
| Note | |
| (rest day) |
| |
Thursday Oct 2 |
| Biking 37:00 [3] 10.46 mi (3:32 / mi) | |
| |
| Moderate bike ride on flat land. Max average 17.4 mph. |
Wednesday Oct 1 |
| Running warm up/down 9:03 [2] 1.0 mi (9:02 / mi) | |
| shoes: Adidas Ozweego Millennium |
| |
| Running tempo 40:40 [4] 5.0 mi (8:07 / mi) +20m 4:59 / km | |
| shoes: Adidas Ozweego Millennium |
| Moderate tempo run. Last hard run before the 15K race Saturday. 83 degrees. Mile 1: 8:14, 2: 7:54, 3: 8:22, 4: 8:17, 5: 7:53 |
| Core 10:00 [2] | |
| |
| Stretching, 20 push-ups, 20 sit-ups, exercises. |