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Training Log Archive: BrokedownRunner

In the 31 days ending Aug 31, 2009:

activity

time

miles

+ft

Running

45:47:34

301.7

(9:06)

485.54

(5:40)

Total

45:47:34

301.7

(9:06)

485.54

(5:40)

averages - sleep:3.6

3:55

0:00

» now

Monday Aug 31, 2009 #

Running (Road) 1:12:44 [3] 8.2 mi (8:52 / mi)
ahr:139 max:152 shoes: Asics 2140

(8:10 pm) Roads around Morgantown. Went out after coming home from TWB's hockey practice.

Sunday Aug 30, 2009 #

Running (Trail) 3:15:29 [3] 20.0 mi (9:46 / mi)
ahr:142 max:164 shoes: Inov8 Flyrock 310

(1:00 PM) Coopers Rock. Solid run. First run in Flyrocks.
The 20 mile loop covered unique sections of trail; never back-tracked or crossed paths. Cool loop.
Scott Run, Campground Nature Loop, to Tilted Tree, Sunset Wall, Underlook, Rattlesnake, Rock City, Ridge, left of Clay Run Trail, x-Bridge, right of Clay Run, up Ridge, Rhododendron to the Wall, up Laurel Meadows to Reservoir, Karin Trail over to Clay Road, down road to Highline Trail, continued down Clay to Iron Furnace, up Advanced Ski Trail, Intermediate Ski Loop toward Res, short cut back to Roadside Trail back to car.
The run was about .2 short, so ran some road when returned. Also, I made a little error on the trail and had to back-track about .25 mile.
Weather was sunny and cool, low 70s. Very nice day.

Saturday Aug 29, 2009 #

Running (Road) 1:13:53 [3] 8.65 mi (8:32 / mi)
ahr:146 max:170 slept:3.0 shoes: Asics 2140

(4:25 PM) Road around Morgantown. Home to Sunnyside, Patteson Drive, Arboretum, Rail-Trail, steps at Beechurst PRT ,road behind Mountainlair, up frat hill, Wiley St, High School, Home. OK run.

Friday Aug 28, 2009 #

Note
slept:3.0

Rest day. Drove to Beverly, WV to work Aid Station #3 at the Cheat Mountain Moonshine Madness 50 mile trail race with Dan Lehmann, Steve Hite and Michelle Price. Aid #3 is mile 17.7, and first runner thru our station this year was Bill Young (WVMTR) at 11:41 PM (2H:41M). Had a great time.

Thursday Aug 27, 2009 #

Running (Road) 42:18 [3] 5.02 mi (8:26 / mi)
ahr:148 max:168 shoes: Asics 2140

(11:50 am) Lunch run at work. Out and back. Started at UHA Scott Ave and ran down Rt. 119 to the Rail-Trail at the Morgantown Utility Board. Worked out to be about 2.5 miles down hill, and 2.5 miles uphill. A little flat road from the Exxon Station to the entrance of Scott Ave. Good run.

Running (Road/Rail-Trail) 1:11:47 [4] 8.4 mi (8:33 / mi)
ahr:149 max:169 shoes: Asics 2140

(6:56 pm) Second for the day. Home to rail-trail the normal way. Ran south from the Water Front Park toward Uffingtonack home via MHS. Did 2 x 1 mile under 7:00. Began with 3 mile warm up.
1. 8:48avHR124mHR138
2. 8:34avHR139mHR144
3. 8:37avHR142mHR144
4. 6:50avHR163mHR167
5. 9:00avHR150mHR160
6. 6:57avHR166mHR169
7. 9:03avHR154
8. 9:43avHR155mHR159
Ran the miles (#4 and #6 hard). Legs were sore and tired from this morning and last night at Coopers Rock.

Wednesday Aug 26, 2009 #

Running (Trail) 1:45:40 [3] 9.76 mi (10:50 / mi)
ahr:143 max:162 shoes: Montrail Masochist

(6:40 pm) Coopers Rock. Ran with Jim Fisher for the first time. Good run. Day Lot/XC Loop/Res/Nature Trail/Tilted Tree/Sunset Wall/Rattlesnake/Rock City/Ridge/Down Left of Clay/Cross Bridge/Up Right of Clay to furnace/Up XC Trail. Began using light as we climbed toward the Iron Furnace.

Tuesday Aug 25, 2009 #

Running warm up/down (Road) 20:09 [2] 2.02 mi (9:58 / mi)
ahr:118 max:129 slept:4.0 shoes: Asics 2140

(6:03 am) Warm-up for 10x1min home to rail-trail.

Running intervals (Rail-Trail) 30:28 [5] 3.61 mi (8:26 / mi)
ahr:144 max:171 shoes: Asics 2140

(6:24 am) Rail-Trail from Seneca Center toward Star City. 10x1min.
1. .17 miles/5:51/avHR141/mHR158
2. .17 miles/5:52/avHR147/mHR163
3. .18 miles/5:36/avHR150/mHR168
4. .17 miles/5:50/avHR148/mHR166
5. .17 miles/5:49/avHR151/mHR168
6. .17 miles/5:47/avHR151/mHR170
7. .18 miles/5:31/avHR153/mHR171
8. .17 miles/5:54/avHR153/mHR170
9. .17 miles/5:56/avHR152/mHR171
10. .18 miles/5:42/avHR154/mHR170
Having a hard time getting my legs to go faster.
Average for 10x1 was 5:46.

Running warm up/down (Rail-Trail/Road) 16:37 [2] 1.7 mi (9:46 / mi)
ahr:137 max:149 shoes: Asics 2140

(6:55 am) Warm down after 10x1.

Monday Aug 24, 2009 #

Running (Road w/ strides) 1:02:48 [2] 6.82 mi (9:12 / mi)
ahr:133 max:155 shoes: Asics 2140

(6:48 pm) Morgantown roads. Recovery run. Quads (and legs) sore & tired from yesterday. Did 6 strides on a trail in White Park.

Sunday Aug 23, 2009 #

Running (Trail) 2:41:04 [3] 15.57 mi (10:21 / mi)
ahr:143 max:163 shoes: Montrail Masochist

(11:35 am) Back in the mountains...ahhh! Coopers Rock. Scotts Run, Nature Loop, Tilted Tree, Sunset Wall, Rattlesnake (hit my head 2x on tree branches), Rock City, Ridge down to Clay Run left to bottom bridge, up Clay Run right toward furnace, up Clay run to Highline Trail, up to Laurel Meadows, down to the Wall, left at top of Wall toward picnic area, Road Side Trail to day lot. Solid Run. First time doing this combination of trails. Good run!
Did not get graph info from GPS. Arg!

Running (Trail/Road) 1:14:12 [1] 6.14 mi (12:05 / mi)
ahr:117 max:139 shoes: Asics 2140

(7:39 pm) Ran with my brother-in-law Rick. His first in a long time. Did some bushwhacking behind his house. Then onto an old county road that is not maintained. Then about 3+ miles on pavement. Good recovery run. I was sore from this morning at CRSF.

Saturday Aug 22, 2009 #

Note

Saturday 8/22 we packed and drove home. Left Nags Head at 11:00 am, arrived back in Morgantown at about 11:00 pm. Long day of driving.

Friday Aug 21, 2009 #

Running (Road) 1:12:31 [3] 8.16 mi (8:53 / mi)
ahr:143 max:157 shoes: Asics 2140

(10:21 am) Hcane Bill hits. Went out to surf, but to much for the boy from the mountains. Paddled back to shore and went for a run. First one of the day. Hot.

Running (Road) 44:00 [3] 5.25 mi (8:23 / mi)
ahr:141 max:155 shoes: Asics 2140

(6:31 pm) Nags Head. Second for the day.

Thursday Aug 20, 2009 #

Running (Road) 58:41 [3] 6.23 mi (9:25 / mi)
ahr:136 max:151 shoes: Asics 2140

(5:02 pm) Nags Head out and back. Hot one. Ran road out, did a half mile walk back, then ran the beach for 1.5 miles. Surfed this morning and this afternoon for about 4 hours. Felt a little run down. No umph in the run.

Wednesday Aug 19, 2009 #

Running (road) 58:24 [3] 7.03 mi (8:18 / mi)
ahr:153 max:170 shoes: Asics 2140

(12:40 pm) Nags Head out-and-back. They are all out-and-back in Nags Head. Hot.

Running (Road) 52:03 [3] 6.04 mi (8:37 / mi)
ahr:153 max:165 shoes: Asics 2140

(5:23 pm) Nags Head 2nd for the day.

Tuesday Aug 18, 2009 #

Running (Road) 51:50 [3] 6.08 mi (8:32 / mi)
ahr:146 max:161 shoes: Asics 2140

(4:48 pm) Nags Head out and back. Tail wind going out, very hot. Head wind coming home, cooler, but had to work harder. Was meant to be an easy run (#2), but was a little effort. Sore from Monday.

Monday Aug 17, 2009 #

Running warm up/down (Road) 20:03 [2] 2.11 mi (9:30 / mi)
ahr:122 max:128 shoes: Asics 2140

(6:39 am) Nags Head out and back. Warm up prior to 10x1min.

Running intervals (Road) 30:15 [4] 3.7 mi (8:11 / mi)
ahr:152 max:178 shoes: Asics 2140

(7:01 am)
Intervals 10x1 minute, 2 min active recovery. First set ever. Began with a 20 minute warm-up (2.11 miles, avHR 122, mHR 128). Finished with 20 minute cool down (2.21 miles, avHR 149, mHR 155).
Workout:
1. .15 miles/6:30/avHR137/mHR155
2. .19 miles/5:24/avHR153/mHR166
3. .18 miles/5:34/avHR154/mHR169
4. .18 miles/5:32/avHR159/mHR173
5. .19 miles/5:22/avHR159/mHR174
6. .18 miles/5:37/avHR161/mHR176
7. .17 miles/5:54/avHR161/mHR175
8. .17 miles/5:50/avHR163/mHR176
9. .17 miles/5:54/avHR163/mHR177
10. .17 miles/6:02/avHR164/mHR178

Legs became heavy by the end of #6.
Total for the day: 8.02 miles, 70:32 minutes.

Running warm up/down (Road) 20:14 [2] 2.21 mi (9:09 / mi)
ahr:149 max:155 shoes: Asics 2140

(7:32 am) Cool down.

Running (Road) 1:00:50 [3] 7.19 mi (8:28 / mi)
ahr:141 max:150 shoes: Asics 2140

(5:31 pm) Nags Head out and back. Right hamstring is hurting (pull or strain). Keep getting chased by a dog near our house. Changing route.

Sunday Aug 16, 2009 #

Running (Road) 59:30 [2] 6.78 mi (8:47 / mi)
ahr:144 max:157 shoes: Asics 2140

(4:41 pm) Nags Head out and back. Started out as an easy run. Heart rate built throughout the run. Kept the pace in the 8:40+ range.

Did 6 strides at the end. Not included in time or distance.

Saturday Aug 15, 2009 #

Running (Road) 1:09:45 [3] 8.19 mi (8:31 / mi)
ahr:145 max:162 shoes: Asics 2140

(4:51 pm) Nags Head out and back. Ran the beach for 2 miles on return. Sand was difficult. Started run wanting to do an easy effort. Turned into more than that. 8:38, 8:24, 8:19, 8:15, 8:41, 8:53, 8:43, 8:16

Friday Aug 14, 2009 #

Running (Road) 1:57:21 [3] 14.3 mi (8:12 / mi)
ahr:147 max:166 shoes: Asics 2140

(5:06 pm) Nags Head out and back. Solid run. Low to mid 80's and humid. Not bad compared to earlier in the week. Did 2x1mile surges along the second half of the run. Negative split on second half.
8:50, 8:21, 8:25, 8:20, 8:16, 8:16, 8:19, 8:22, 8:13, 7:24, 8:18, 7:46, 8:21, 7:49

Thursday Aug 13, 2009 #

Running (Road) 1:37:34 [3] 12.09 mi (8:04 / mi)
ahr:149 max:170 shoes: Asics 2140

(5:17 pm) Nags Head out and back. Very solid. Did 2x1mile surges on the second half of the run. 8:35, 8:23, 8:21, 8:15, 8:08, 8:16, 7:48, 7:11, 8:08, 7:37, 8:11, 7:56.

Wednesday Aug 12, 2009 #

Running (Road) 1:00:22 [3] 7.31 mi (8:15 / mi)
ahr:148 max:168 shoes: Asics 2140

(12:17 pm) Nags Head out and back. Solid easier run.
8:38, 8:24, 8:21, 8:20, 8:06, 7:46, 8:15

Tuesday Aug 11, 2009 #

Running (Road) 1:01:40 [3] 7.21 mi (8:33 / mi)
ahr:149 max:169 shoes: Asics 2140

(5:39 pm) Nags Head out and back. Hot. 92 degrees. Out the road, back 2 miles along the beach. Easier to breath along the beach, although difficult due to slope of beach. Better run than last 2 days.

Looking at the last few runs:
Morning of 8/10 - Ave pace (8:31, 8:13, 8:13, 8:17, 9:15, blew up at 11:34, 9:07)

Afternoon of 8/9 - Ave pace (8:36, 8:05, 8:08, 8:16, 8:34, 9:48, blew up 10:43, 10:34, 10:55, 8:59)

Looking at those numbers, looked ok since so darn hot and humid. Hard to breath.

Monday Aug 10, 2009 #

Running (Road) 1:03:33 [3] 7.03 mi (9:02 / mi)
ahr:155 max:173 shoes: Asics 2140

(10:26 am) Nags Head out and back. Very hot. About 92 degrees. Dry, hard-to-breath-hot. Reduced to walking a bit. Heart rate is maintained above 140. Even walking at 146 bpm.

Running (Road) 41:34 [3] 4.55 mi (9:08 / mi)
ahr:154 max:170 shoes: Asics 2140

(4:53 pm) Nags Head out and back. Second run of the day. Very hot, dry. About 92 degrees. Walked a bit again. Average pace is 9:08/mi. Can't seem to run below 9 minutes and keep heart rate below 170. Ave pace is 9:02/mile.

Sunday Aug 9, 2009 #

Running (Road) 1:33:46 [3] 10.12 mi (9:16 / mi)
ahr:155 max:171 shoes: Asics 2140

(5:06 pm) Nags Head out and back. Very hot. About 91 degrees, no shade, a lot of black pavement. Maybe a little dehydrated from being in the ocean today. Ended up walking a few times. Intensity would be a 4 for the first half, and it was very easy to keep heart rate high, even though it didn't seem as if I was running real hard. I think the heat was major cause. Give the run a 3 due to walking. Heart rate never dropped below 140.

Saturday Aug 8, 2009 #

Running (Road) 1:32:17 [3] 11.03 mi (8:22 / mi)
ahr:150 max:164 shoes: Asics 2140

(7:31 pm) Run at Nags Head. Out and back along beach road. Last half in the dark. Very solid run.

Friday Aug 7, 2009 #

Running (Road/Rail Trail/Strides) 58:56 [2] 6.48 mi (9:06 / mi)
ahr:136 max:169 shoes: Asics 2140

(6:54 am) Easy road run this morning. Focus on strides. Ran the rail trail out and back, stopped by MHS football field. 10 Strides; 5 with shoes, 5 w/o shoes. Body felt good.

Thursday Aug 6, 2009 #

Running (Trail) 2:09:41 [3] 12.49 mi (10:23 / mi)
ahr:145 max:167 shoes: Montrail Masochist

(7:49 pm) Coopers Rock with Mongold. Last 80 minutes w/lights. Day Lot-Intermediate Ski Trail-Res-Nature Trail-TTT-Sunset Wall-Underlook-Rattlesnake-Rock City-Ridge-Down Left of Clay-Lower Bridge-Up Right of Clay-Highline Trail-Res-Road Side Trail to Day Lot.
Solid Run. Felt good.
Last trail run for 2 weeks.

Wednesday Aug 5, 2009 #

Running (Trail) 1:03:46 [2] 6.63 mi (9:37 / mi)
ahr:137 max:155 slept:4.5 shoes: Montrail Hardrock 2008

(6:34 pm) Coopers Rock - Day Lot-Intermediate XC Trail-Res-Nature Trail-Behind ranger station-toward Raven Rock Trail-TTT-Roadside Trail back to day lot.

Felt a little sore after yesterday's barefoot strides on the track. Didn't like the Hardrocks tonight. They felt heavy and stiff.

Tuesday Aug 4, 2009 #

Running (Road w/ strides) 1:37:45 [3] 11.4 mi (8:34 / mi)
ahr:147 max:165 shoes: Asics 2140

(6:06 pm) Home-Spruce-Town Hill-201 Mem Highway-Stewartstown Road-Willowdale-Staduim-Patteson-Arboretum-Bottom Trail-Rail Trail-Stans Steps-High St.-MHS. Stopped at 10.4 miles to do strides. Field was use for football. Ran easy home.
Went directly to WVU track to do strides. 2 laps warm-up w/shoes. 1 lap warm-up barefoot. 5 barefoot strides on track. Easy jog back in grass.

Running (Trail) 2:15:04 [3] 13.68 mi (9:52 / mi)
ahr:152 max:170 shoes: Montrail Masochist

(7:04 am) Ran w/ Ron H. Coopers Rock: Day Lot-Res-Nature-TTT-Sunset-RattleSnake-Rock City-Henry Clay-High Line-Res-Nature-Roadside-Day Lot.

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