Training Log Archive: WileyKyO-TIn the 31 days ending Aug 31, 2014:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||
Saturday Aug 30, 2014 #
9 PM
Running 21:23 [4] 3.0 mi (7:08 / mi)
Neighborhood run
Friday Aug 29, 2014 #
6 AM
Pushups/Situps 2:00 [5]
52 PU (40,5,3,1,1,1,1) for diagnostic APFT. Not as many as I was hoping for.
Pushups/Situps 2:00 [5]
75 SU for diagnostic APFT. About on target, but I could improve by a few for the 9th.
Running race 13:41 [5] 2.0 mi (6:50 / mi)
Pretty decent diagnostic APFT 2 mile. I had one guy about 15 meters in front of me for the first 3 of the half mile laps, then he pulled ahead to come in 15 seconds before me. I came in 2nd.
1 mi split: 6:40
1 mi split: 6:40
7 PM
Cross Training 26:47 [3] 2.35 mi (5.3 mph)
Mixed activity: every two laps on a 8.5 laps:1 mile track, I stopped and did pushups. My pushup sequence was 34-2-32-4-30-6 etc. (odd numbers decreasing, even numbers increasing). After the pushups I continued with my next two laps, but I jogged the laps more slowly to give me recovery time for my pushups. I had to stop after the set of 10 pushups because I made a critical error. So I did a total of 180 pushups.
That critical error was...Before I got to the gym, I went to the "know your world" cultural event on Ft. Leonard Wood. The event featured displays from every foreign military student/country on fort leonard wood. About half of them had some type of country-themed food at the tables as well. I chowed down on this free food, eating over two plates worth. Then about half an hour later I went to the gym...why why why did I do that?
I felt fairly sick by the time I stopped my cross training circuit.
That critical error was...Before I got to the gym, I went to the "know your world" cultural event on Ft. Leonard Wood. The event featured displays from every foreign military student/country on fort leonard wood. About half of them had some type of country-themed food at the tables as well. I chowed down on this free food, eating over two plates worth. Then about half an hour later I went to the gym...why why why did I do that?
I felt fairly sick by the time I stopped my cross training circuit.
8 PM
Running 11:51 [3] 1.33 mi (8:55 / mi)
Running on the treadmill shortly after I stopped my track workout, I hoped to regain some of my lost momentum and distance. However, I was still hurting the whole time I was on the treadmill, so this was all I eked out.
9 PM
Running 3:53 [3] 0.5 mi (7:46 / mi)
Final run of the evening, this time in the neighborhood. Not much better than the rest of the evening.
Thursday Aug 28, 2014 #
5 AM
Team Sport 45:00 [2]
Ultimate football on Gerlach field.
10 PM
Running 21:25 [4] 3.0 mi (7:08 / mi)
Another "out, back, out" run on the W frontage road of Missouri Ave, but the segment distance was only one mile this time.
1 mi split 7:10
2 mi split: 14:18
1 mi split 7:10
2 mi split: 14:18
Running 7:03 [4] 1.0 mi (7:03 / mi)
"Back" run of 1 mi segment.
Wednesday Aug 27, 2014 #
3 PM
Pushups/Situps 4:19 [4]
44 burpies
9 PM
Running 34:23 [3] 4.5 mi (7:38 / mi)
"Out, back, out" run along a 1.5 mile stretch of the frontage road W of Missouri avenue, starting out at Taco Bell. Moderate rolling hills but no real cumulative climb. Kept a moderate pace to be able to keep up 4.5 miles before resting.
1.5 mi split: 11:10
3 mi split: 22:55
1.5 mi split: 11:10
3 mi split: 22:55
Running 11:34 [3] 1.5 mi (7:43 / mi)
"Back" run along same route, after a 9 minute rest at the turnaround point.
Tuesday Aug 26, 2014 #
6 AM
Pushups/Situps 1:26 [4]
48 PU (40,4,3,1)
6 PM
Running 17:38 [4] 2.5 mi (7:03 / mi)
Run in the neighborhood.
7 PM
Running 10:43 [3] 1.5 mi (7:09 / mi)
Another neighborhood run to round out four miles for the day. It was a little rainy, which was fine because that kept things cool, plus much of the road I ran on was shaded.
Monday Aug 25, 2014 #
8 PM
Running 29:18 [4] 4.09 mi (7:10 / mi)
Run in Rolla--two laps around a park/golf course. Mostly flat, but with a gradual uphill the first mile and gradual downhill the second mile, just the way I like it. Two laps were roughly two miles each; I made a brief wrong turn on the first lap, which accounts for the mileage being over 4 miles.
10 PM
Running 16:04 [4] 2.25 mi (7:08 / mi)
Evening run in the neighborhood
11 PM
Running 12:30 [4] 1.75 mi (7:09 / mi)
Final run of the night--standard neighborhood loop to get me to 8 miles for the day to stay within my marathon training plan.
Saturday Aug 23, 2014 #
7 AM
Running 22:33 [4] 3.0 mi (7:31 / mi)
Run in the neighborhood.
11 AM
Pushups/Situps 21:00 [2]
Indoor PU/ab workout. EMOTM with 15 PU every even minute (0, 2...) and 15x 4 count flutterkicks every odd minute (1, 3...). After the last flutterkick set, finished with 15 burpies.
Friday Aug 22, 2014 #
6 AM
Team Sport 1:00:00 [2]
Weekly game of ultimate football PT. Our small group (Team C) took on Team D. Pretty well matched teams. I didn't have a very active role, but I had a few passes and a good block.
7 PM
Running warm up/down 6:47 [4] 1.0 mi (6:47 / mi)
One mile warmup run in and around Waynesville Park and downtown.
8 PM
Trail Running 19:28 [4] 2.5 mi (7:47 / mi)
Started 13 minutes after 1 mile warmup. Run from Waynesville Park along the riverside trail past the Roubidoux Spring (0.7) to the I-44 overpass (1.6) to the quarry Y and overall turnaround point (2.5). Called it a trail run because it was mostly on somewhat loose gravel. This was my first time running the section beyond the overpass (as with many of my runs this week).
Trail Running 20:02 [3] 2.5 mi (8:01 / mi)
Return run from the quarry Y back to my car at Waynesville park over the same route as the "out". Overall, I liked this route for its flatness, even with the gravel. Since I'd started out a little late, most of this part of the run was in the dark, and I didn't bring a light. So, some of the extra time may have been due to some uncertainty as to the microterrain under me, especially when I went from gravel road to gravel trail in the last 0.7mi.
Thursday Aug 21, 2014 #
8 PM
Running 12:46 [3] 1.78 mi (7:10 / mi)
Run on and around the MS&T campus. I meant to run two miles but I mistook "11TH" street for "NINTH" street. Mostly flat, all paved some brief interruptions due to traffic.
Running 14:57 [3] 2.0 mi (7:28 / mi)
After 5 minute rest, took off on a similar route to the 1.78 mile one I had just ran; it was then that I realized my signage mistake.
9 PM
Running 3:23 [4] 0.5 mi (6:46 / mi)
Short run in neighborhood to make up for lost mileage. Tried to run quickly but hopefully at a sustainable 2 mile pace. Thought I'd be closer to 3 minutes.
Wednesday Aug 20, 2014 #
6 AM
Pacing 28:22 [2] 2.6 mi (10:55 / mi)
One loop of the Engineer Trail with MAJ Affonso at his pace. Good recovery from last night's run.
7 PM
Running 17:40 [3] 2.25 mi (7:51 / mi)
"Out" Run along several rural roads in St. Robert, with some significant hils towards the end, which was the turnaround point for the run as a whole.
Running 19:18 [3] 2.25 mi (8:35 / mi)
"Back" run along mostly gravel roads, with most of the steep (7% grade) hills within the first mile. Net uphill on the return trip. Same route as the first 2.25 miles, just in reverse.
Tuesday Aug 19, 2014 #
8 PM
Running 14:29 [4] 2.0 mi (7:14 / mi)
Out-and-back run along Hwy Z from the McDonalds to Faith Church and back. 1 mile split was 6:58.
Running 15:03 [4] 2.0 mi (7:31 / mi)
After about a 10 minute break following the first two miles, another two miles on the Hwy Z sidewalk. 1 mile split was 7:10. Disappointed that the two miles took over 15 minutes. I'm considering today the first day of my marathon training--I'm using a 20 week training plan but preceding it with a set weekly rhythm for the first three weeks--which means 4 miles on Tuesdays (yesterday was a travel day, but Mondays are templated as off anyway). I'm not sure if I fully met the intent given that I didn't run 4 uninterrupted miles, but I don't plan on being a purist in that sense.
Sunday Aug 17, 2014 #
Note
New Goal
I have decided to run the New Orleans Rock n' Roll Marathon on January 25th. I think New Orleans will be a fun city to run in, and now that Hilarie is staying down here for law school at Tulane and I'll be visiting often, I will have plenty of opportunities to run sections of the future route. The date is far enough away that I can start ramping up now to get back into marathon shape and peak at the right time. Hopefully I can stick with a rigorous but achievable training plan and reach my goal of a second marathon (the first was Philadelphia, several years ago) and another boston qualifying time.
I have decided to run the New Orleans Rock n' Roll Marathon on January 25th. I think New Orleans will be a fun city to run in, and now that Hilarie is staying down here for law school at Tulane and I'll be visiting often, I will have plenty of opportunities to run sections of the future route. The date is far enough away that I can start ramping up now to get back into marathon shape and peak at the right time. Hopefully I can stick with a rigorous but achievable training plan and reach my goal of a second marathon (the first was Philadelphia, several years ago) and another boston qualifying time.
8 AM
Trail Running warm up/down 6:33 [3] 0.92 mi (7:07 / mi)
Jog from Hilarie's apartment to Audobon Park in New Orleans along the scenic St. Charles streetcar route. Warmup for workout. Called it a trail run because it is packed dirt between the tracks.
Running 13:00 [4] 1.8 mi (7:13 / mi)
Audobon park trail run, one full loop. Already pretty hot out even at 8:20 in the morning.
Running 5:06 [4] 0.7 mi (7:17 / mi)
Ran in opposite direction of my first Audobon Park trail loop. However, I just didn't have a full loop in me. I stopped by the golf course clubhouse.
Running 5:04 [4] 0.7 mi (7:14 / mi)
Run back to my starting point after stopping at the clubhouse.
Trail Running warm up/down 5:57 [3] 0.76 mi (7:50 / mi)
Run back to Hilarie's apartment, again along the streetcar route but from a slightly different start point (corner of the park).