Training Log Archive: igorunIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Running race 35:37 [5] 5.0 mi (7:07 / mi)
ahr:165 max:170 slept:6.0 weight:177lbs shoes: PUMA Street Kosmos
2. Was late a little bit, Get into 3-rd corall or end of my second corall way back, worked thru crowd for 1-1.5 miles, likely lost 15-20 sec on that.
3. Also, didn't warm up at all, started cold, HR = 80, not 120 as should have been.
4. Didn't work out even once during pat week due to overload at work. gained 2 lb --> another 10-15 secs here
Overall, fely good didn't struggle, very comfortable ,controlled run.
Saturday Oct 30, 2010 #
Running tempo 47:50 [3] 6.0 mi (7:58 / mi)
shoes: Nike Reax Run 4
Running warm up/down 9:00 [2] 0.8 mi (11:15 / mi)
slept:8.0 weight:178lbs shoes: Nike Reax Run 4
Monday Oct 25, 2010 #
Note
(rest day)
Sunday Oct 24, 2010 #
Running long 3:00:00 [3] 20.0 mi (9:00 / mi)
ahr:151 max:156 slept:10.0 weight:175lbs shoes: Nike Reax Run 4
easy steady pace and HR; avg pace 8:45, some walking while aeating, road crossings, etc.
2 gels, 2x20oz water
Saturday Oct 23, 2010 #
Note
(rest day)
Friday Oct 22, 2010 #
Running 43:43 [2] 5.0 mi (8:45 / mi)
slept:6.5 weight:175lbs shoes: Adidas Adizero Sonic M
175.9 --> 174
Running warm up/down 2:00 [1] 0.2 mi (10:00 / mi)
shoes: Adidas Adizero Sonic M
Thursday Oct 21, 2010 #
Note
slept:6.5 weight:177lbs
177.5 --> 174.5 --> 172.9
Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Adidas Adizero Sonic M
Running intervals 35:00 [4] 5.0 mi (7:00 / mi)
shoes: Adidas Adizero Sonic M
Running intervals 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Adidas Adizero Sonic M
Wednesday Oct 20, 2010 #
Note
slept:7.0 weight:177lbs
Running warm up/down 19:00 [2] 2.0 mi (9:30 / mi)
shoes: Adidas Adizero Sonic M
Running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Adidas Adizero Sonic M
Monday Oct 18, 2010 #
Note
slept:8.0 weight:177lbs (rest day)
Sunday Oct 17, 2010 #
Note
(rest day)
Saturday Oct 16, 2010 #
Running long 1:39:26 [3] 12.0 mi (8:17 / mi)
ahr:155 max:159 slept:7.3 weight:177.8lbs shoes: Nike Reax Run 4
172.7lb | 33.6lb fat|19.5% fat |58.7 water|7.2 bone
Garmin didn't upload splits (pace, HR):
1 2 3 4 5 6 7 8 9 10 11 12
8:35|7:58|8:07|8:14|8:09|8:22|8:10|8:25|8:09|8:08|8:41|8:29
145|152|152|152|155|157|155|157|158159|159|157
Friday Oct 15, 2010 #
Running 45:00 [2] 5.15 mi (8:44 / mi) +545ft 7:57 / mi
ahr:142 max:157 slept:6.5 weight:178lbs shoes: Adidas Adizero Sonic M
incline 2%, 840 Cal
Walking warm up/down 2:00 [3] 0.12 mi (16:41 / mi)
Thursday Oct 14, 2010 #
Running intervals 1:02:00 [4] 7.5 mi (8:16 / mi) +484ft 7:47 / mi
shoes: Adidas Adizero Sonic M
incline 1.0%
10x(0.5 mi @ 8.6 mph=6:58 pace + 0.25mi @ 5.5 mph = 11:00pace)
turned out 5.5 is too high for rest spent less than 1:45 resting)
last 2 intervals 8.5mph and 5.4 mph
1176 Cal
Note
slept:7.0 weight:179.8lbs
NYSC: 180.5 -->176.25 --> 175.25
Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) +106ft 9:22 / mi
shoes: Asics
Tuesday Oct 12, 2010 #
Running 45:00 [3] 5.25 mi (8:34 / mi)
slept:6.5 weight:179lbs shoes: Adidas Adizero Sonic M
Sunday Oct 10, 2010 #
Running long 3:00:00 [3] 20.0 mi (9:00 / mi)
ahr:155 max:163 slept:6.5 weight:178.8lbs shoes: Nike Reax Run 4
Sunny, 17C, slow wind
178.8|37.1|20.8%|57.5%|7.2
174.2|38.7|19.4%|58.7%|7.2
1965 Cal; 2 gels, 0.8L water
Saturday Oct 9, 2010 #
Note
slept:6.5 weight:179.7lbs (rest day)
Friday Oct 8, 2010 #
BB Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics
BB Running (easy) 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Asics
BB Running tempo (progression) 14:30 [3] 2.0 mi (7:15 / mi)
shoes: Asics
BB Running hills 12:00 [4] 1.5 mi (8:00 / mi)
shoes: Asics
Thursday Oct 7, 2010 #
Note
slept:7.0 weight:178.6lbs
Running 47:00 [3] 5.25 mi (8:57 / mi)
shoes: Adidas Adizero Sonic M
Wednesday Oct 6, 2010 #
Note
slept:6.0 weight:180.7lbs
Running warm up/down 17:30 [2] 1.75 mi (10:00 / mi)
shoes: Adidas Adizero Sonic M
Running intervals 35:15 [4] 5.0 mi (7:03 / mi)
shoes: Adidas Adizero Sonic M
Running intervals 14:41 [1] 1.25 mi (11:45 / mi)
shoes: Adidas Adizero Sonic M
Tuesday Oct 5, 2010 #
Note
slept:5.5 weight:181lbs
Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Adidas Adizero Sonic M
Running 37:30 [3] 4.0 mi (9:23 / mi)
shoes: Adidas Adizero Sonic M
Monday Oct 4, 2010 #
Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi) +430ft 10:40 / mi
shoes: Adidas Adizero Sonic M
Note
slept:6.0 weight:182lbs
Swimming 15:00 [1] 0.1 mi (2:29:56 / mi)
Saturday Oct 2, 2010 #
Running race 1:38:25 [5] 13.1 mi (7:31 / mi)
ahr:168 max:179 slept:6.0 weight:181lbs shoes: PUMA Street Kosmos
58F, 56%hum, Wind 3mph, sunny.
Note
slept:5.0 weight:181lbs
(HR=179), mostly stayed in 168-171 range.
This is PR! My Mcmillan calc projected marathon time is 3:27:34. Will see in Philadelphia :)
Again, as in prev race, drank only gatorade - 2 cups on mile 3.5, and then one cups at 4 gatorade stop.
After race - 4 cups of gatorade ot once, bagel with salmon, 2 plums, 0.25L VOSS water.
Weight: morning 181, back at home 180 (after all eaten at race)