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Training Log Archive: jtruns

In the 30 days ending Sep 30, 2009:

activity

time

miles

+ft

Running

26:47:45

221.0

(7:16)

355.66

(4:31)

6000

Total

26:47:45

221.0

(7:16)

355.66

(4:31)

6000

averages - sleep:8.9 weight:180.4lbs

2:44

0:00

» now

Wednesday Sep 30, 2009 #

Running (AM) 46:11 [2] 7.0 mi (6:36 / mi)
slept:8.5 weight:179lbs shoes: Saucony Fastwitch 3

Easement, felt great. Todays run was a lot easier than the same run on Monday. I was a little slower but not by much, it was really windy today. I didnt have time to run yesterday because I had to be in Denver early for all day meetings.

Running (PM) 25:56 [2] 4.0 mi (6:29 / mi)
shoes: Saucony Fastwitch 3

TM, felt great. This was my first run on the TM in over 3 months.

Monday Sep 28, 2009 #

Running (AM) 28:04 [2] 4.0 mi (7:01 / mi)
slept:9.5

Easement, a little tired for the first two miles but felt a lot better on the last.

Running (PM) 45:45 [2] 7.0 mi (6:32 / mi)

Easement, felt strong. I ran the first 2 or so mile around 7 pace and then picked it up. For the last 4 miles I was running in the low 6s.

Sunday Sep 27, 2009 #

Running (AM) 2:25:41 [2] 19.0 mi (7:40 / mi) +1000ft 7:18 / mi
slept:7.5 weight:179.4lbs

Nature Center through PMI and Liberty Point back on North Shore, felt okay. It was really hot and windy. Denise dropped me off at the nature center after the kids race this morning. The wind was in my face for the entire run plus it was more uphill than down. The heat really got to me towards the end good thing I brought along a bottle or else it would have been a long run. It temp. had to have been near 90 degrees. The overall time was a little slow because the first three miles were with Kylah at the race. Kylah ran 30:xx and Malachi ran 28:xx. Malachi would have run a minute faster but he was a little worried about the fact he was racing by himself for the first time. I could see him for most of the race but as he got farther away the more he would look back and slow down. It is always fun to watch the kids race.

Saturday Sep 26, 2009 #

Running (PM) 1:26:49 [2] 12.0 mi (7:14 / mi) +1000ft 6:42 / mi
slept:9.5

PMI and Liberty Point, felt great. Nice easy recovery run, HR monitor didnt work I think I need a new strap. Really hot but overall had a great time.

Friday Sep 25, 2009 #

Running (AM) 1:14:34 [2] 11.0 mi (6:47 / mi)
ahr:151 slept:9.5 weight:179.8lbs

North Shore, felt strong.

Thursday Sep 24, 2009 #

Running (AM) 46:29 [2] 7.0 mi (6:38 / mi)
ahr:153 slept:9.0 shoes: Saucony Fastwitch 3

Easement, felt great. The trail was a little muddy so it slow me down just a bit.

Running (PM) 1:16:57 [2] 11.0 mi (7:00 / mi)
ahr:151

North Shore, felt a little tired

Tuesday Sep 22, 2009 #

Running (AM) 48:01 [2] 7.0 mi (6:52 / mi)
ahr:147 slept:9.0 weight:179.8lbs

Easement, felt okay. I was a little tired from yesterdays run for the first few miles but felt great after I warmed up.

Monday Sep 21, 2009 #

Running (AM) 1:48:08 [2] 15.0 mi (7:13 / mi)
ahr:148 slept:9.5 weight:181.8lbs

North Shore to PMI and then back on the roads, felt great. It was rainning and I got to finally test out some of the Gore stuff that I got at Transrockies. I was planning on running 11 but was enjoying it too much to go back without running an additional 4 miles.

Sunday Sep 20, 2009 #

Running (AM) 1:30:42 [1] 11.0 mi (8:15 / mi)
ahr:140 slept:6.0

North Shore with Jordan and Mike from the PW CC. I felt great, I thought that I would be a little sore from yesterday but I didnt have any issues.

Saturday Sep 19, 2009 #

Running (AM) 52:00 [4] 8.0 mi (6:30 / mi)
ahr:176 max:183 slept:6.0 weight:180.4lbs shoes: Nike Streak XC

Easements and the Run for Trails 5k, felt okay. I did the Run for Trails 5k here in PW and finished first overall with a time of 16:35. I am still really tired from all of the racing and I could feel the effects of the cold I have had all week in my lungs. The splits were 5:18, 5:16 and 5:31. I registered this morning for the race because it was for a good cause and just felt like going out for a good tempo run. The kids also ran and both went under 30:00 for the first time.

Friday Sep 18, 2009 #

Running (AM) 34:09 [2] 5.0 mi (6:50 / mi)
ahr:146 slept:9.5 shoes: Saucony Fastwitch 3

Easement, felt great. I am going to run the local 5k here in PW tomorrow so I took it easy. I didnt decided to actual run it until half way through the run.

Thursday Sep 17, 2009 #

Running (AM) 1:18:41 [2] 11.0 mi (7:09 / mi)
ahr:150 max:158 slept:9.0 weight:181.4lbs shoes: Saucony Fastwitch 3

Nature Center Trails, felt okay. It was a little hot when I finally got out to run. My calves are still a little sore and I am recovering from the head cold but the pace felt pretty easy.

Wednesday Sep 16, 2009 #

Running (AM) 42:41 [2] 6.0 mi (7:07 / mi) +1000ft 6:09 / mi
ahr:149 max:178 slept:9.0 weight:181.4lbs

PMI-Liberty Point, felt great. My calves still were a little sore but there was a huge improvement from yesterday. Pushed hard for 3 minutes to the top of Liberty Point and reached 178HR. I weighed myself and as expected I weigh just a little over 180lbs. I would like to get down to 160 by January 17th so the goal is to be at 174 by November 1st, 167 by December 1st and 160 by January 1st. I know I wont be able to lose that much weight in the months of November and December but if I get ahead over the next couple of weeks I should be able to make it. The plan right now is the Fall Series, Rock Canyon Half and then the R&R marathon in Arizona.

Tuesday Sep 15, 2009 #

Running (AM) 34:33 [2] 5.0 mi (6:55 / mi)
ahr:147 slept:11.0 shoes: Saucony Fastwitch 3

Easement, tired. My calves are still tight and the chest cold I have slowed me down a bit. I am just trying to get back into a pattern of running everyday before October 1st when my road marathon training starts.

Sunday Sep 13, 2009 #

Running (AM) 1:55:00 [1] 12.0 mi (9:35 / mi) +1000ft 8:53 / mi
slept:9.0

Columbine trail in Cheyenne Canon with Dad and Denise, felt a lot better than yesterday. Awesome trail and great time.

Saturday Sep 12, 2009 #

Running (PM) 1:20:00 [1] 7.0 mi (11:26 / mi) +2000ft 9:00 / mi
slept:9.0

PMI and Liberty Point with Denise, first real run after ADT and I was still a little tired and sore. Denise and I had a great time and we really enjoyed the run.

Tuesday Sep 8, 2009 #

Running (PM) 24:00 [1] 2.0 mi (12:00 / mi)
slept:9.0

Easement with kids, felt really tired and my calves have been so tight today that after sitting a while I started getting really bad cramps. I was running so slow that the kids and they were making fun of me because they could keep up by walking.

Monday Sep 7, 2009 #

Running (AM) 2:44:00 [5] 28.0 mi (5:51 / mi)
slept:7.0 shoes: Nike Streak XC

ADT Marathon, finished first overall and with a time of 2:32:xx almost 10 minutes under the old course record. 10 mile split was 55:29 and my half marathon was 1:12:48 which was a little too fast. My goal at the beginning of the race was to run under 2:40 but part way through it I changed it to sub 2:30. I continued that pace for a couple more miles until I started to hit the wall. I could tell I had been racing a lot and the legs were starting to get really tired. Once I realized that I wasnt going to run under 2:30 I slowed a bit. I figured with 5 miles to go I needed to run 5:55 per mile in order go under 2:30. I just didnt have the strength to keep pushing. I ended up running 6:20s or so for the last three miles. Overall I felt great and I was enjoyed the race. The weather was awesome but it did start warming up towards the end. The dirt trail was in pretty good shape but there were a few sandy spots. Did a 2 mile warm up.

Sunday Sep 6, 2009 #

Running (AM) 28:00 [1] 4.0 mi (7:00 / mi)
ahr:139 slept:10.0 shoes: Nike Streak XC

North Shore paved trail

Friday Sep 4, 2009 #

Running (AM) 49:47 [2] 7.0 mi (7:07 / mi)
ahr:146 slept:10.0

Easement, felt great

Wednesday Sep 2, 2009 #

Running (AM) 1:21:37 [2] 11.0 mi (7:25 / mi)
ahr:152 slept:10.5

North Shore, felt great. I started at 1030am and within 30 minutes the temp must have gone up 10 degrees reaching 90. I was running sub 7 pace for the first 30 minutes but once the temp increased so did my HR. It was about 10 beats higher at the same pace than the first 30 minutes. I slowed down to try and keep my HR down but I could get it much lower than 154. Running felt easy today and based off my resting HR I am ready to race on Monday.

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