Today I ran 5 miles in 37:11. I ran my usual warm-up mile but increased the last .25 miles to 8.3 mph and then to 10.2 mph at the .88 mile marker. I ran the next mile at 7.7 mph and increased the last .25 miles to 8.1 mph and then to 10.2 mph at the 1.88 mile marker. I ran miles 3-5 at 7.8 mph and increased the last .25 miles the same. Shortly after completing the fourth mile I did run at 9.6 mph for 200 yards just to see how long that would take, which was 44 seconds.
In the evening I cycled for 1 hour.
Sunday, February 26, 2012
2/4/12 (Saturday) Activities
Today I ran 5 miles in 45:00. I ran my usual warm-up mile at 7.5 mph with the last quarter mile of that first mile at 8.3 mph, then decreased the speed to 6.0 mph and increased the incline to 8% for .5 miles, then increased the incline to 10% for .25 miles, then increased the incline to 12% for .15 miles, then decreased speed initially to 4.5 mph and increased the incline to 15% but decreased speed soon thereafter to 4.0 mph. Then I ran the third mile at 0% incline and 7.8 mph then repeated the hill run for the fourth mile. The fifth mile I ran .5 miles at 7.5 mph and 0% incline and then ran at 8% incline at 6.0 mph for .25 miles then leveled it out and ran at 7.8 mph, running the last .15 miles at 10.2 mph.
After coming home and a quick snack I cycled for 1 hour 35 minutes.
Total running miles for week = 36
Total cycling minutes for week = 2 hours 35 minutes
After coming home and a quick snack I cycled for 1 hour 35 minutes.
Total running miles for week = 36
Total cycling minutes for week = 2 hours 35 minutes
2/3/12 (Friday) Run
Today I ran 12 miles in 1:30:39. I did most of the run at 7.8 mph but at mile 9 increased it by .1 mph for each mile and then ran the last mile at 8.6 mph, running the last .15 miles at 10.2 mph.
2/1/12 (Wednesday)
Today I ran 8 miles in 59:19. After the usual warm-up mile I ran the next 6 miles at 8.1 mph then began the 8th mile at 8.1 mph and increased as usual, though by .1 mph, and ran the last .15 miles at 10.2 mph.
1/31/12 (Tuesday) Run
Today I ran 6 miles in 43:43. After my usual warm-up mile at 7.5 mph I ran the next 3.5 miles at 8.5 mph then decreased to 7.5 mph for .5 miles. I ran the last mile at 8.5 mph, running the last .12 miles at 10.2 mph.
1/30/12 (Monday) Activities
Today I ran 5 miles in 38:20 – I ran all miles at a 7.8 mph pace though I ran the last quarter mile of each of the first four miles at 8.3 mph and did the same with the fifth mile, but ran the last .15 miles of that quarter mile at 10.2 mph – it felt really good.
In the evening I cycled for one hour.
Today is the start of my marathon training. This is for the Ogden Marathon, which will be held May 19. Last year I did the half-marathon, but this year I had contemplated doing the full marathon, then when they made the difference in price only $5 (between the half and the full), it became a very easy decision to make. Heidi will still do the half this year.
I (and Heidi) will also do the Salt Lake City Half-marathon, currently scheduled to be April 21. There has been talk that it could be delayed due to new owners and some delays. However, the latest emails from them indicate all their paperwork is in and the schedule has not changed. I am just using this half to prepare me for the Ogden marathon.
In the evening I cycled for one hour.
Today is the start of my marathon training. This is for the Ogden Marathon, which will be held May 19. Last year I did the half-marathon, but this year I had contemplated doing the full marathon, then when they made the difference in price only $5 (between the half and the full), it became a very easy decision to make. Heidi will still do the half this year.
I (and Heidi) will also do the Salt Lake City Half-marathon, currently scheduled to be April 21. There has been talk that it could be delayed due to new owners and some delays. However, the latest emails from them indicate all their paperwork is in and the schedule has not changed. I am just using this half to prepare me for the Ogden marathon.
1/28/12 (Saturday) Activities
Today I ran 6 miles in 45:37. I did my usual Saturday morning run but did not increase the incline to 2% until mile 2 and did not run the last two miles as fast.
After coming home and a quick snack, I cycled for 1 hour 35 minutes
Total running miles for week = 45
Total cycling minutes for week = 2 hours 35 minutes
After coming home and a quick snack, I cycled for 1 hour 35 minutes
Total running miles for week = 45
Total cycling minutes for week = 2 hours 35 minutes
1/27/12 (Friday) Run
Today I ran 18 miles in 2:18:04. I ran most of the first 16 miles at 7.8 mph with just a few times going up to 8.3 mph and 8.6 mph to employ fast-twitch muscles and make-up some time. At mile 17 I decreased it to 7.5 mph then at the beginning of mile 18, I increased it to 7.6 mph and increased by .1 mph after each quarter mile, running the last 100 meters at 9.6 mph.
1/25/12 (Wednesday) Run
Today I ran 10 miles in 1:14:51. I ran my usual warm-up mile to 7.8 mph and maintained this speed until the end of 3rd mile then increased to 8.0 mph for the next 3 miles then 8.1 for the next 3 miles then ran the last mile at 8.6 mph, though I increased it to 9.0 mph at mile marker 9.88 and ran the last 100 meters at 10.6 mph.
Monday, February 20, 2012
1/24/12 (Tuesday) Run
Today I ran 6 miles in 43:51. I did a warm-up mile then 6X800 meter intervals at 8.8 mph with a two minute recovery in-between each interval. I finished the last interval at mile marker 5.35 and decreased to 7.5 mph until mile marker 5.60 then increased to 8.8 mph and increased as usual, running the last 100 meters at 11.0 mph. It did not feel as good as yesterday.
1/23/12 (Monday) Activities
Today I ran 5 miles in 37:41. I did my usual Monday run but ran the first four miles mostly at 7.7 mph and the last quarter mile of each of those four miles at 8.3 mph, then ran the first half of the 5th mile at 8.1 mph, the next ¼ mile at 8.3 mph, then started the final ¼ mile at 8.6 mph and increased as usual, running the last 100 meters at 11.0 mph.
I just bought new shoes last Friday and so far they have felt really good during the past two runs.
In the evening I cycled for one hour.
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