Tuesday, January 31, 2012
1/21/12 (Saturday) Run
Today I ran 6 miles in 45:57. I did a fairly usual Saturday run but did not increase the incline to 2% until I completed the first mile and ran the last 3 miles about .2 miles slower per mile than usual. I just thought that since my legs have been so tired this should be an easier run, since I a long run yesterday.
I did buy new shoes yesterday. The Saucony Fastwich 5. They felt pretty good.
After getting home and a quick snack I cycled for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
1/20/12 (Friday) Run
Today I ran 16 miles in 2:01:03. I ran the first 10 miles at 7.8 mph, the 11th mile at 7.9 mph, the 12th mile at 8.0 mph, and the 13th mile at 8.1 mph but increased it at various stages to get the first 13 miles in at 1:38:53. Then I did the 14th mile at 7.8 mph, the 15th mile at 7.9 mph and the first half mile of the 16th mile at 8.0 mph, then increased to 8.2 mph and increased as usual, finishing the last 100 meters at 9.6 mph. For the first 12 miles, beginning with the second mile, I ran the last .15 miles at 8.8 mph every other mile.
1/18/12 (Wednesday) Run
Today I ran 10 miles in 1:15:28. I ran the first 3 miles at 7.8 mph, then the next 3 miles at 8.0 mph, then the next 3 miles at 8.1 mph and increased the last mile as usual, finishing the last 100 meters at 10.0 mph.
1/17/12 (Tuesday) Run
Today I ran 6 miles in 43:41. After my usual warm-up mile I did 6X800 meter intervals at 8.8 mph with a two minute recovery at 7.5 mph in-between each. When I got done with the sixth interval I was at mile marker 5.36 so I ran an almost two minute recovery, then when I hit the 5.60 mile marker I increased it back to 8.8 mph and ran the rest of the mile at that, though I ran the last 100 meters at 10.0 mph.
1/16/12 (Monday) Activities
Today I ran 5 miles in 37:28. I just did my usual Monday run but kept the last quarter mile of each mile to 8.1 mph. I did increase the last mile as usual. I felt better running today.
In the evening I cycled for one hour.
1/14/12 (Saturday) Activities
Today I ran 6 miles in 45:59. Just ran my usual Saturday run.
After arriving home and getting a quick snack I cycled for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
After arriving home and getting a quick snack I cycled for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
1/13/12 (Friday) Run
Today I ran 16 miles in 2:02:28. I ran most of this at 7.8 mph. I increased it to 7.9 mph for the ninth mile and 8.0 mph for the tenth mile, then 7.9 mph for the 15th mile and started at 8.0 mph and increased as usual for the last mile.
1/11/12 (Wednesday) Run
Today I ran 10 miles in 1:15:41. I ran my usual warm-up then ran until mile marker 2.5 at 8.1 mph, then decreased to 7.5 mph until mile marker 5, then increased to 8.1 mph for the next 3 miles, then 7.6 mph for the ninth mile and started the tenth mile at 8.1 mph and increased as usual; I am just feeling more tired overall. It is like I can feel I have the gas in the tank but just cannot access it.
Sunday, January 29, 2012
1/10/12 (Tuesday ) Run
Today I ran 6 miles in 42:41. After the usual warm-up mile, I ran 6 intervals like this: 1X.5 miles, 1X.55 miles, 1X.6 miles, 1X.65 miles, 1X.70 miles and 1X.75 miles, all at 8.8 mph with 2 minutess of recovery after each of the first four intervals and a 2:15 recovery after the 5th interval and 2:00 after the 6th interval. This took me to the end of the six miles.
This was hard, but I was glad to do it and it felt good to do a different type of run.
This was hard, but I was glad to do it and it felt good to do a different type of run.
1/9/12 (Monday) Activities
Today I ran 5 miles in 37:06. I ran the first mile (warm-up) at 7.5 mph then increased by .1 mph for each of the next 3 miles. However, I ran the last quarter mile at 8.8 mph for the first three miles at 9.3 for the fourth mile. I ran the last mile as usual, running the last 100 meters at 10.6 mph.
In the evening I cycled for one hour on my indoor trainer.
In the evening I cycled for one hour on my indoor trainer.
1/7/12 (Saturday) Activities
Today I ran 6 miles in 45:00. It was my usual Saturday indoor run that I run the first 3 miles mostly at a 2% incline and then the remainder leveled out as I increase the speed each mile. I was surprised I ran so well despite my overall tired feeling.
I came home and after a quick snack cycled on my indoor trainer for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
I came home and after a quick snack cycled on my indoor trainer for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
1/6/12 (Friday) Run
Today I ran 16 miles in 2:00:42. I ran the usual warm-up mile to 8.1 mph then ran the next two miles at 8.1 mph; then ran the next two miles at 7.6 mph; then the next 5 miles at 8.1 mph; then ran the next 3 miles at 7.6 mph; then the next mile at 7.8 mph; then the next mile 8.1 mph; then increased final mile as usual, finishing the last 100 meters at 10.0 mph.
1/4/12 (Wednesday) Run
Today I ran 10 miles in 1:15:20. I did my usual warm-up to 8.2 mph and then ran until the 3.34 mile marker at this speed but then decreased it to 7.5 mph for two miles before I increased it to 7.8 mph for two miles then to 8.1 mph until the last mile where I increased as usual (though starting the mile at 8.1 mph). I ran the last 100 meters at 10.6 mph.
This was a harder run than usual. Not sure why since I had my rest week last week. A bit worried it is the shoes.
This was a harder run than usual. Not sure why since I had my rest week last week. A bit worried it is the shoes.
1/3/12 (Tuesday) Run
Today I ran 6 miles in 43:41. I did 11X400 meter intervals. The first 3 were at 9.3 mph and then the next 7 at 9.0 mph, then the final one at 9.3 mph. I ran the last 100 meters at 10.6 mph.
1/2/12 (Monday) Activities
Today I ran 5 miles in 37:05 – just my typical run for a Monday. I did not work today so I ran inside due to the cold temperatures.
Saturday, January 21, 2012
2011 Summary
2011 was a ground-breaking year for me. I ran more than I ever have and started cycling. I completed two half-marthons (Salt Lake City and Ogden) and PR'd in both of them. I completed my first Triathlon and took second place in my age division. I also completed my first marathon (Layton) and despite a lot of lower GI problems, took first in my age division. I also competed in two 5k fun runs, and although I do compete, I no longer prepare for those and just take them as I come. I did come in first in both of those in my age division.
So in 2011 I ran a total of 2,137.47 miles. I also cycled 1,055.85 road miles plus an additional 25 hours and 9 minutes on my indoor trainer, which is roughly equivalent to 449 miles, for a total of 1,504.85 miles on the bike. And to round it all off, I swam about ~4500 yards (this was in seven weeks). Yeah, I know that last part is fairly pitiful, but since I have never swam more than about 25 yards at once, and certainly not more than 100 yards, if that, over seven weeks, that is a pretty good accomplishment for me.
What will 2012 bring? I will do the Salt Lake City half-marathon again, but will do two marathons, the Ogden (already signed up - and good thing since it filled up in two days) and the Layton. I was already somewhat contemplating doing the Ogden marathon vs. the half-marathon, and when the organizers only made it a $5 difference between the two it became a no-brainer to sign up for the marathon. I know I can do better in the Layton, which is why I will sign up for that again. They are moving it up two weeks, which should be better weather-wise. However, last year at what would be the new date, it was unseasonably warm and would have been uncomfortable to have run that. I will also do the same two 5ks that I normally do (Riverdale July 4th and Run for Recovery).
Not sure about others, and probably will not do another Tri until I can get better in my swimming (I lost a lot of time in the swimming, being near dead last after coming out of the water, and made up all my time in running and cycling). I might look at another half, maybe one in August. Not sure, we'll see how the year goes.
For all of this I thank my very lovely bride. She is very supportive of my training and knowing that just makes it that much easier. My training does help keep me in shape and lower my stress levels, but it is absolutely wonderful not having to worry about what she thinks about it. At times she thinks I am crazy for what I do, but she isn't alone : ) She is wonderful and I am so very thankful that I found someone that is so caring and loving.
So in 2011 I ran a total of 2,137.47 miles. I also cycled 1,055.85 road miles plus an additional 25 hours and 9 minutes on my indoor trainer, which is roughly equivalent to 449 miles, for a total of 1,504.85 miles on the bike. And to round it all off, I swam about ~4500 yards (this was in seven weeks). Yeah, I know that last part is fairly pitiful, but since I have never swam more than about 25 yards at once, and certainly not more than 100 yards, if that, over seven weeks, that is a pretty good accomplishment for me.
What will 2012 bring? I will do the Salt Lake City half-marathon again, but will do two marathons, the Ogden (already signed up - and good thing since it filled up in two days) and the Layton. I was already somewhat contemplating doing the Ogden marathon vs. the half-marathon, and when the organizers only made it a $5 difference between the two it became a no-brainer to sign up for the marathon. I know I can do better in the Layton, which is why I will sign up for that again. They are moving it up two weeks, which should be better weather-wise. However, last year at what would be the new date, it was unseasonably warm and would have been uncomfortable to have run that. I will also do the same two 5ks that I normally do (Riverdale July 4th and Run for Recovery).
Not sure about others, and probably will not do another Tri until I can get better in my swimming (I lost a lot of time in the swimming, being near dead last after coming out of the water, and made up all my time in running and cycling). I might look at another half, maybe one in August. Not sure, we'll see how the year goes.
For all of this I thank my very lovely bride. She is very supportive of my training and knowing that just makes it that much easier. My training does help keep me in shape and lower my stress levels, but it is absolutely wonderful not having to worry about what she thinks about it. At times she thinks I am crazy for what I do, but she isn't alone : ) She is wonderful and I am so very thankful that I found someone that is so caring and loving.
Monday, January 16, 2012
Week of December 25, 2011
This week I was off of work. I record my times on a journal I keep at work, so did not record most of my times. This was also my rest week, meaning keeping the intensity up but reducing the overall mileage by 25%. So all my runs were the normal runs for that day, except Saturday, with just less miles as noted. Since I do not have much detail on the days, I present the entire week here.
12/26/11 (Monday) Activities:
3.75 miles with a one hour spin in the evening.
12/27/11 (Tuesday) Run
4.5 miles
12/28/11 (Wednesday) Run
7.5 miles
12/30/11 (Friday) Run
12 miles in 1:28:00
12/31/11 (Saturday) Run
Today I ran 9 miles in 1:15:10. We were down at my sister-in-law's house in Payson. The weather was so nice, about 43 degrees, and I knew I would not get my cycling in today, so I thought I would just run a little extra. This winter I have not had much opportunity to run outside due to the cold. My lungs just do not like the cold very much. I decided to not push it and just enjoy the run. I averaged an 8:22 mile. It was almost too warm out there, which today was a perfect running day for me. I also did not have any water on hand, but no problems with dehydration with the lower temperatures and the decreased speed.
Total running miles for week = 36.75
Total cycling minutes for week = 1 hour
12/26/11 (Monday) Activities:
3.75 miles with a one hour spin in the evening.
12/27/11 (Tuesday) Run
4.5 miles
12/28/11 (Wednesday) Run
7.5 miles
12/30/11 (Friday) Run
12 miles in 1:28:00
12/31/11 (Saturday) Run
Today I ran 9 miles in 1:15:10. We were down at my sister-in-law's house in Payson. The weather was so nice, about 43 degrees, and I knew I would not get my cycling in today, so I thought I would just run a little extra. This winter I have not had much opportunity to run outside due to the cold. My lungs just do not like the cold very much. I decided to not push it and just enjoy the run. I averaged an 8:22 mile. It was almost too warm out there, which today was a perfect running day for me. I also did not have any water on hand, but no problems with dehydration with the lower temperatures and the decreased speed.
Total running miles for week = 36.75
Total cycling minutes for week = 1 hour
12/24/11 (Saturday)
Today I ran 6 miles for my regular Saturday run. Once again I forgot to record my time, but it would have been around 37:05.
I have pushed myself this week and my legs are feeling more tired than usual.
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 43Total cycling minutes for week = 2 hours 35 minutes
I have pushed myself this week and my legs are feeling more tired than usual.
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 43Total cycling minutes for week = 2 hours 35 minutes
12/23/11 (Friday) Run
Today I ran 16 miles. With it being the holidays, I fogot to write down my time. I am fairly sure it was around 1:57:00 or 1:58:00.
12/21/11 (Wednesday) Run
Today I ran 10 miles in 1:12:04. I did my usual warm-up but to 8.2 mph, then ran the next two miles at 8.2 mph, then the next 3 miles at 8.3 mph, then the next 3 miles at 8.4 mph, then increased to 8.6 mph for the final mile and increased as usual, finishing the last 100 meters at 10.6 mph.
12/20/11 (Tuesday) Run
Today I ran 5 miles in 37:06. I did what is my usual Monday run but varied the last quarter mile with each mile, starting out first at a 8.1 mph/8.3 mph split and gradually increasing it so the last two miles were run at 8.6 mph/9.1 mph. I increased the last mile as usual, finishing the last 100 meters at 11.0 mph.
My right knee has been slightly tender, but not while running, the past couple of days. I have no idea what I did to it, but I was actually feeling better all day today after the run.
You might have noticed that I have been experimenting with changing places of my Monday and Tuesday runs. We'll see how it goes.
My right knee has been slightly tender, but not while running, the past couple of days. I have no idea what I did to it, but I was actually feeling better all day today after the run.
You might have noticed that I have been experimenting with changing places of my Monday and Tuesday runs. We'll see how it goes.
12/19/11 (Monday) Activities
Today I ran 6 miles in 42:52. I did my usual warm-up mile at 7.5 mph then did 10X400 meter intervals (i.e., .25 miles) at 9.3 mph, then 1X800 meter interval at 9.3 mph with a 1:30 recovery at 7.5 mph in-between each interval. I finished the last 100 meters at 10.6 mph.
In the evening I spun for one hour.
In the evening I spun for one hour.
12/17/11 (Saturday) Activities
Today I ran 6 miles miles. Unfortunately, I forgot to record the time, but it was my usual Saturday run so most likely my time was somewhere around 37:05.
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 45.64
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 45.64
Total cycling minutes for week = 2 hours 35 minutes
12/16/11 (Friday) Run
Today I ran 18.64 miles in 2:18:38. I did my usual warm-up mile to 8.1 mph then ran the next five miles at 8.1 mph, then ran the next 7 miles at 8.2 mph, then the next 3 miles at 8.1 mph, then the next mile at 7.5 mph, then the next ½ mile at 7.7 mph, then the next ½ mile at 7.9 mph, then started the last mile at 8.1 mph and increased as usual.
The reason for running a 30k (18.64 miles) today is that it is my friend's birthday. A month ago he started putting together running a 30k for his birthday. Unfortunately, by the time his birthday came around today, I was the only one that was not injured and could make the full distance. Rather than doing less miles, I just thought that as a tribute to our friendship it would be nice to do this.
The reason for running a 30k (18.64 miles) today is that it is my friend's birthday. A month ago he started putting together running a 30k for his birthday. Unfortunately, by the time his birthday came around today, I was the only one that was not injured and could make the full distance. Rather than doing less miles, I just thought that as a tribute to our friendship it would be nice to do this.
12/14/11 (Wednesday) Run
Today I ran 10 miles in 1:12:58. I did my usual warm-up mile to 8.1 mph then ran the next two miles at 8.1 mph, then increased to 8.2 mph for the next 3 miles, then increased to 8.3 mph for next 3 miles, then increased to 8.4 mph for last mile and increased as usual, finishing the last 100 meters at 10.6 mph.
12/13/11 (Tuesday) Run
Today I ran 5 miles in 37:04. I did my usual Monday run, finishing the last 100 meters at 11.0 mph. I had to do Monday’s run today due to running at Syracuse Gold’s Gym. I did Tuesday run yesterday.
12/12/11 (Monday) Activities
Today I ran 6 miles in 42:28. I did my warm-up mile at 7.5 mph then did 9X300 meter intervals at 9.6 mph, 2X.20 mile intervals at 9.6 mph and 1X400 meter interval interval at 9.6 mph, with one minute recovery in-between each interval. I then ran for .25 miles at 7.5 mph which got me to the 5.15 mile marker wherein I increased it to 8.1 mph and ran the last mile as usual, finishing the last 100 meters at 11.0 mph.
In the evening I spun for one hour.
In the evening I spun for one hour.
12/10/11 (Saturday) Activities
Today I ran 6 miles in 45:04. I did my usual Saturday run but ran the last quarter mile of the first two miles at 8.1 mph and 8.3 mph, dividing those quarter miles in 200 yards each. After the 3 mile mark I increased the speed to 8.1 mph, then 8.3 mph for the fourth mile, then started the last mile at 8.4 mph and increased as usual, running the last 100 meters at 10.6 mph.
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
12/9/11 (Friday) Run
Today I ran 16 miles in 1:57:08. I ran my usual warm-up mile to 8.1 mph then ran the next 3 miles at 8.1 mph then increased it to 8.3 mph for the next four miles and then 8.3 mph for the next five miles. The next mile I ran at 8.1 mph, then the next ½ mile at 8.2 mph, then the next ½ mile at 8.3 mph, then increased the final mile as usual, finishing the last 100 meters at 10.6 mph.
12/7/11 (Wednesday) Run
Today I ran 10 miles in 1:13:18. I did my usual warm-up to 8.1 mph in the first mile then ran the next four miles at 8.1 mph, the next two miles at 8.2 mph, the next two miles at 8.3 mph, and ran the last mile as usual, finishing the last 100 meters at 10.6 mph.
12/6/11 (Tuesday) Run
Today I ran 6 miles in 42:31. After my usual warm-up mile I ran 11X300 meter intervals at 9.6 mph and 1X400 meters interval at 9.6 mph with a one minute recovery in-between each interval. At the end of the intervals I ran for .25 miles at 7.5 mph then at mile marker 5.15 increased it to 8.1 mph and then increased the rest of the final mile as usual, running the last 100 meters at 10.6 mph.
12/5/11 (Monday) Activities
Today I ran 5 miles in 37:04. I did my usual Monday run but did the last quarter mile of each of the first four miles, breaking it up in two 200 meter segments, at 8.3 mph and 8.6 mph for the first two miles then 8.6 mph and 9.0 mph for the 3rd and 4th mile, then increased the final mile as usual finishing the last 100 meters at 10.5 mph.
In the evening I spun for one hour.
In the evening I spun for one hour.
Sunday, January 15, 2012
12/3/11 (Saturday) Activities
Today I ran 4.5 miles in ~33:01 I did my usual Saturday run with the incline at 2% through the first 2.85 miles then increased the incline to 4% for .15 miles, then 0% for the remaining miles. I did gradually increase the speed and finished the last mile as usual, running the last 100 meters at 10.5 mph.
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 32.25
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 32.25
Total cycling minutes for week = 2 hours 35 minutes
12/2/11 (Friday) Run
Today I ran 12 miles in 1:28:00. I did my usual warm-up mile to 8.1 mph then ran at 8.1 mph for the next 5 miles. I then increased to 8.2 mph for three miles, then to 8.3 mph for two miles, then began the last mile at 8.4 mph and increased as usual, finishing the last 100 meters at 10.5 mph.
11/30/11 (Wednesday) Run
Today I ran 7.5 miles in 54:49. I did my usual warm-up mile to 8.1 mph, then ran at 8.1 mph until the 3.5 mile marker at which point I increased to 8.2 mph for the next two miles, then 8.3 for the next mile, then started the last mile at 8.4 mph and increased as usual, finishing the last 100 meters at 10.5 mph.
11/29/11 (Tuesday) Run
Today I ran 4.5 miles in 32:18. I ran my usual warm-up for the first mile then did 8X300 meter intervals at 9.6 mph and 1X400 meter interval at 9.6 mph, with a one minute recovery at 7.5 mph in-between each interval. The 400 meter interval took me right to 4.5 miles.
11/28/11 (Monday) Activities
Today I ran 3.75 miles in 27:39. I did my usual Monday run but am decreasing each run by 25% as a “rest” week. I ran today at 7.8 mph but increased the last quarter mile to 8.3 then 8.6 mph and ran the last mile as usual.
The key to these "rest" weeks, from what I read, is to only decrease the mileage, but keep the intensity the same.
In the evening I spun for one hour.
The key to these "rest" weeks, from what I read, is to only decrease the mileage, but keep the intensity the same.
In the evening I spun for one hour.
11/26/11 (Saturday) Activities
Today I ran 6 miles in 45:40. I did my usual Saturday run, which mimicks my normal outside Saturday run with the first 3 miles being at a slight incline and the last 3 miles being on a decline. I cannot set the treadmill to decline, so I just level it out and figure it is roughly the same (compensating for running on a treadmill vs. running on the road).
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 45.25
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 45.25
Total cycling minutes for week = 2 hours 35 minutes
11/25/11 (Friday) Run
Today I ran 16 miles in 2:00:23. I ran this in Gold’s Gym which was warmer with less circulation. I struggled through the first 4 miles, even playing with running/walking once but settled to run at 7.7 mph and increased last quarter mile of each mile.
11/24/11 (Thursday) Run
Today I ran 2.25 miles. I do not normally run on Thursdays but since it is Thanksgiving, which means a lot of calories ; ), I thought it good to get some aerobic activity in. I just ran to the gym and back, 1.125 miles each way.
11/23/11 (Wednesday) Run
Today I ran 10 miles in 1:12:58. I did my usual warm-up mile then ran the next 3 miles at 8.1 mph, then the next 2.5 miles at 8.2 mph, then the next 2.5 miles at 8.3 mph, then started the last mile at 8.6 mph and increased by .2 mph as usual, finishing the last 100 meters at 10.5 mph.
11/22/11 (Tuesday) Run
Today I ran 6 miles in 42:40. After my usual warm-up at 7.5 mph I ran 7X300 meter intervals at 9.3 mph, then 4X300 meter intervals at 9.6 mph, then 1X300 meter interval at 10.0 mph, then 1X400 meter interval at 10.0 mph. I then ran at 7.5 mph for .35 miles then started the remaining mileage - .85 miles - at 8.1 mph and increased as usual running the last 100 meters at 10.0 mph.
11/21/11 (Monday) Activities
Today I ran 5 miles in 37:23. I did my usual Monday run but the first two miles I ran mostly at 7.7 mph and the next two miles at 7.8 mph, increasing the last quarter mile of each mile as usual. I began the 5th mile at 8.1 mph and increased as usual, running the last 100 meters at 10.6 mph.
In the evening I spun for one hour.
Tuesday, January 10, 2012
11/19/11 (Saturday) Activities
Today I ran 6 miles in 45:15. I did the same run as last Saturday. My goal on Saturdays, because I put my long run in on Fridays, is to mimick my normal run that I would do outside on a Saturday. This includes a slight incline for most of the first 3 miles (2% incline with a couple of 4% incline hills for a little more than 200 meters) and then I level it off for most of the last 3 miles. I would typically try to run a fast 5th and 6th mile, so, once again, I increase the speed on the treadmill for these last two miles.
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
11/18/11 (Friday) Run
Today I ran 16 miles in 1:57:44. After my usual warm-up mile I ran at 8.1 mph the entire run except for miles 7, 8, and 15, which I ran at 8.3 mph. Then at the beginning of mile 16, I started at 8.4 mph and increased as usual by .1 mph, running the last 100 meters at 10.0 mph.
11/16/11 (Wednesday) Run
Today I ran 10 miles in 1:13:20. I did the same run as last Wednesday, which was after my usual warm-up I started the 2nd mile at 8.1 and ran that for four miles, then increased to 8.2 mph for two miles, then 8.3 for the next two miles. I then started the last mile at 8.4 mph and increased as usual, finishing the last 100 meters at 10.6 mph.
Sunday, January 8, 2012
Tidbits
I started exercising on February 7, 2005. I did not keep good records, or any records for that matter. I was just focused on psychologically making it to the gym every day. I only worked out Monday through Friday. I do not remember my weekly mileage, but I believe it was somewhere around 20 miles per week. It was not until I did my first Ragnar Relay, the Wasatch Back Relay, that running became exciting and enjoyable for me. Something just clicked. That was June of 2008 and within a couple of months I was running a lot more for the joy of it. Soon thereafter I began recording my mileage, so I thought that I would see how many miles I have run in the past three years. September 6, 2008 is the very first time I recorded my mileage, so I am going with that start date.
From 9/6/08 to 9/6/11, I ran a total of 5,146.07 miles. This averages to 1,715.356 miles per year, 142.946 a month, and 32.9876 a week.
Of those 5,146.07 miles, I have ran 1,445.19 just this year alone. That is from 1/1/11 to 9/6/11, or barely over 8 months, I have ran 28% of that mileage. This averages out to 175.1745 miles a month and 40.7095 miles a week.
During this time, I went through 11 pairs of shoes.
From 9/6/08 to 9/6/11, I ran a total of 5,146.07 miles. This averages to 1,715.356 miles per year, 142.946 a month, and 32.9876 a week.
Of those 5,146.07 miles, I have ran 1,445.19 just this year alone. That is from 1/1/11 to 9/6/11, or barely over 8 months, I have ran 28% of that mileage. This averages out to 175.1745 miles a month and 40.7095 miles a week.
During this time, I went through 11 pairs of shoes.
Saturday, January 7, 2012
11/15/11 (Tuesday) Run
Today I ran 6 miles in 42:59. After usual warm-up mile at 7.5 mph I did 10X300 meter intervals and 2X400 meter intervals with a one minute recovery at 7.5 mph in-between each interval. I did the first 6 intervals at 9.3 mph, the next four intervals at 9.5 mph and then the final two intervals at 9.6 mph. I finished out the fifth mile – there was about .39 miles left – at 7.5 mph then increased it to 8.1 mph and ran the last mile as usual, finishing the last 100 meters at 10.0 mph.
11/14/11 (Monday) Activities
Today I ran 5 miles in 37:37. I ran my usual Monday run but ran first half mostly at 7.5 and second half mostly at 7.8 mph, increasing the last .125 miles to 8.1 mph and the next .125 miles to 8.3 mph for the first two miles and then 8.3 mph and 8.6 mph for the next two miles. I increased the final mile as usual starting at 8.1 mph.
In the evening I spun for 1 hour.
In the evening I spun for 1 hour.
11/12/11 (Saturday) Activities
Today I ran 6 miles in 45:00. I ran indoors due to the weather. I did mimic my outside run, which is after the first .25 miles I increased the incline to 2% and ran at that incline until mile marker 2.85, at which time I increased the incline to 4%. I did increase the speed for the last quarter mile of those first 3 miles to 8.3 mph then 8.6 mph (.125 miles at 8.3 and .125 miles at 8.6). I then leveled out the treadmill and ran the fourth mile at 8.1 mph, the fifth mile at 8.3 mph and gradually increased the last mile as usual for a Saturday run, completing that final mile in 6:30.
I then cycled (i.e., spun) on my indoor trainer for 1 hour 35 minutes.
Total running miles for week = 42
Total cycling minutes for week = 2 hours 35 minutes
I then cycled (i.e., spun) on my indoor trainer for 1 hour 35 minutes.
Total running miles for week = 42
Total cycling minutes for week = 2 hours 35 minutes
11/11/11 (Friday) Run
Today I ran 15 miles in 1:51:09. I ran my usual warm-up mile then increased to 8.1 mph at the beginning of the second mile and continued at this speed through the tenth mile. At the beginning of the 11th mile I decreased it to 7.5 mph for two miles then increased to 7.8 mph for next two miles. I then started the final mile at 8.1 and increased as usual by .1 mph.
Today I ran at the gym I belong to, which has much less air circulation then what I am used to. I still put in a good run, but it does make it more difficult.
Today I ran at the gym I belong to, which has much less air circulation then what I am used to. I still put in a good run, but it does make it more difficult.
11/9/11 (Wednesday) Run
Today I ran 10 miles in 1:13:19. I did run similar to last Wednesday but started running at 8.1 mph at the beginning of the second mile and increased it to 8.2 mph at beginning of the 7th mile and 8.3 mph at the beginning of the 9th mile. I did NOT increase the last mile as usual, increasing it to 8.6 mph for the final .25 miles and finishing the last 100 meters at 9.6 mph.
11/8/11 (Tuesday) Run
Today I ran 6 miles in 44:03. I did my usual first mile warm-up at 7.5 mph then did 6X200 meter intervals at 9.3 mph, then 6X300 meter intervals at 9.3 mph, each with a one minute recovery at 7.5 mph in-between each interval. I then ran the remaining part of mile 5 at 7.5 mph, then started mile 6 at 7.8 mph and increased as usual. I did run the last 1.25 miles at 1% grade.
11/7/11 (Monday) Activities
Today I ran 5 miles in 38:30. I did my usual Monday run, running most of the first half at 7.7 mph and most of the second half at 7.8 mph, but running each quarter mile of the last mile at 9.0 mph.
In the evening I cycled on my trainer for one hour.
In the evening I cycled on my trainer for one hour.
11/5/11 (Saturday)
Today I did not run or bike due to being sick. While I am over the stomach virus, I now have a very bad cold. I thought it best to rest and get better. When one is not training for anything, one has the luxury of doing this : )
Total running miles for week = 38
Total cycling minutes for week = 1 hours
Total running miles for week = 38
Total cycling minutes for week = 1 hours
11/4/11 (Friday) Run
Today I ran 14 miles in 1:46:43. I did the warm-up mile and then ran until mile 2 at 7.8 mph. I then decreased to 7.5 mph for the next two miles, then increased to 7.8 mph for the next 4 miles, then 7.9 mph for the next mile. Then I increased to 8.0 mph for the next .5 miles, then 8.1 mph for the next .5 miles, then 8.0 mph for the next 3 miles. I began the final mile at 8.1 mph and increased as usual, finishing the last 100 meters at 9.6 mph.
I was sick yesterday with the stomach flu and though much better today, I am still recovering and did not have the energy to sustain a faster running pace.
I was sick yesterday with the stomach flu and though much better today, I am still recovering and did not have the energy to sustain a faster running pace.
11/2/11 (Wednesday) Run
Today I ran 10 miles in 1:13:37. I ran the first warm-up mile to 8.1 mph then ran the next five miles at 8.1 mph, then next two miles at 8.2 mph, then the next mile at 8.3 mph. I then started the last mile at 8.4 mph and increased as usual, running the last 100 meters at 9.6 mph.
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