3/15/12 (Thursday) Run

Today I ran 2 miles in 16:20.  I just did an easy pace, mostly at 7.1 and 7.2 with a couple of "sprints" at 7.7 mph.  This is part of my effort to increase my mileage.  But I already have enough hard runs during the week so these will be easier runs.

In the evening I cycled for 30 mins.

3/14/12 (Wednesday) Run

Today I ran 12 miles in 1:31:42.  I ran the warm-up at 7.5 mph for .5 miles and then completed the rest of the first 4 miles at 7.6 mph.  Then the next 4 miles I ran at 7.8 mph, then the next three miles at 8.0 mph, then the last mile I ran the first 200 yards of each quarter mile at 8.0 mph and the last 200 yards of each quarter mile at 9.0 mph, running the last .15 miles of the mile at 9.6 mph.

3/13/12 (Tuesday) Run

Today I ran a total of 10.5 miles.  I ran the first 7.5 miles first thing in the morning, in ~ 56:20 (the machine turned off when I was almost done so could not get a 100% accurate time).  For this run, after my usual warm-up, I ran 20X200 meter intervals at 10.0 mph with a one minute recovery jog at 7.5 mph in-between each interval, then ran the last mile as a cool-down mile at 7.5 mph.  

Then I ran another 3 miles after work in 24:36.  I ran outside and just wanted an easy run.

Why, might you ask, am I running for a second time on a day I already had a hard run?  The answer is simple.  I want to improve my marathon time.  Getting by on 50 miles for overall weekly mileage last time was very good, but I can do better.  To do so, I must add more mileage.  I am not planning to run the 100+ miles per week that many marathoners put in, but I do want to increase this.  And it is possible to do it just as I did it today, you just make sure if one is a hard run the next is an easy run.  I also need to acclimate to the outside run for the races.

3/12/12 (Monday) Activities

Today I ran 5.25 miles in 45:15.  I just did my usual easy Monday run.

In the evening I cycled for one hour.

3/10/12 (Saturday) Activities

Today I ran 5.25 miles in 45:27.  Same hill circuit run as I have been doing on Saturdays.

I came home and, after a quick snack, cycled for 1.5 hours.

Total running miles for week = 43.45
Total cycling minutes for week = 3 hours 5 minutes

3/9/12 (Friday) Run

Today I ran 14.11 miles in 1:41:47, hitting the 13.1 mile mark at 1:33:33.  After my warm-up mile I ran the next 7 miles at 8.3 mph, then increased to 8.4 mph for the next 5 miles, then increased to 8.5 mph at the for the first half mile of the 14^th mile, then to 8.7 mph for last ½ mile, though I ran the last .15 miles at 10.2 mph.

3/8/12 (Thursday) Run

Today I ran .34 miles just at 7.5 mph as I had a couple of minutes to spare.  Normally on Thursdays I just do chest and triceps and abs routines, but wondered if this might help keep my legs loose by running just a little bit.

In the evening I cycled for 30 mins.

3/7/12 (Wednesday)

Today I ran 11 miles in 1:24:42.  I warmed up for .5 miles at 7.5 mph, then ran the next 4.5 miles at 7.6 mph; then increased to 7.7 mph for four miles; then 7.8 mph for the remaining 2 miles.  However, for every other mile, beginning at the end of the second mile, I ran the last .25 miles at 8.5 mph, also doing this at the end of the 11^th mile, but ran the final .15 miles at 10.2 mph.

3/6/12 (Tuesday) Run

Today I ran 7.5 miles in 53:12, hitting the 7 mile mark at 49:16.  After my usual warm-up I ran 3X2000 meter (1.25 miles) and 1X2400 meters (1.5 miles) intervals at 8.9 mph (or 6:44 mile pace), with a 2 minute recovery at 7.5 mph in-between each.  Then I ran out the last half mile at 7.5 mph, but ran the last .15 miles at 10.2 mph.

3/5/12 (Monday) Activities

Today I ran 5.25 miles in 40:21, hitting the 5 mile mark in 38:16.  I ran the first four miles at 7.5 mph, increasing last ¼ mile of each mile to 8.5 mph.  Then the last mile I ran at 7.7 mph, increasing that last ¼ mile to 8.7 mph and running the last .15 miles of the five miles at 10.2 mph.  I then ran ¼ mile at 7.1 mph as the start of cool-down.

In the evening I cycled for 1 hour and 20 minutes.

3/3/12 (Saturday) Activities

Today I ran 5.25 miles in 47:41, hitting the 5 mile mark at 45:38.  I did the same run as last Saturday, except on the 3^rd mile I had the incline at 2% for the first half mile while I ran at 7.5 mph, then decreased it to 0% for the second half mile.

I came home and, after a quick snack, cycled for 1.5 hours.

Total running miles for week = 48.84
Total cycling minutes for week = 2 hours 35 minutes

3/2/12 (Friday) Run

Today I ran 20 miles in 2:32:09.  I ran the first five miles at 7.5 mph, the 2^nd five miles at 7.7 mph, the 3^rd 5 miles at 7.9 mph, miles 16-18 at 8.1 mph, mile 19 at 7.5 mph, and mile 20 at 8.1 mph, running the last .15 miles at 9.3 mph.  I felt really good when I was done.  I was tired of course, but not exhausted.

3/1/12 (Thursday) Run

Today I ran .34 miles Thursday just at 7.5 mph as I had a couple of minutes to spare.  I do not normally run on Thursdays but I since I had a couple of minutes I thought I would experiment with a very easy run just to see if it helps keeps my legs loose without tiring them.

2/29/12 (Wednesday) Run

Today I ran 10 miles in 1:16:02.  After the usual warm-up mile I ran the next four miles at 7.6 mph, though I ran the last .15 miles of the first two miles at 8.7 mph.  Then at the beginning of mile six I increased to 7.7 mph, then at the beginning of mile 8 I ran one mile at 8.7 mph, then the 9^th mile I ran at 7.7 mph, then the 10^th mile at 8.7 mph, running the last .15 miles at 10.2 mph.

2/28/12 (Tuesday) Run

Today I ran 8 miles in 57:06.  After the usual warm-up mile at 7.5 mph, I ran 2X3 mile intervals at 8.7 mph with a one mile recovery in-between, though I ran the last .15 miles of the second interval at 10.2 mph.

2/27/12 (Monday) Activities

Today I ran 5.25 miles in 40:11, hitting the 5 mile mark in 38:08.  I ran most of the run at 7.6 mph with the last quarter mile of first two and then the fifth miles at 8.4 mph.  I ran the last .15 miles at 10.2 mph.

In the evening I cycled for 1 hour.

2/25/12 (Saturday) Activities

Today I ran 5 miles in 45:38.  I did my usual Saturday run but in the last mile I started the 8% incline at mile marker 4.15 and then increased to 10% at mile marker 4.65 for .10 miles.  I ran the final .15 miles at 10.2 mph.

I came home and, after a quick snack, cycled for 1.5 hours.

Total running miles for week = 44.50
Total cycling minutes for week = 2 hours 35 minutes

2/24/12 (Friday) Run

Today I ran 17.25 miles in 2:11:07, hitting the 17 mile mark in 2:08:54.  I ran the first 7 miles mostly at 7.5 mph but at the end of the 1^st, 3^rd and 6^th mile increased it to 8.3 mph for last quarter mile.  At the beginning of mile 8, I increased it to 8.7 mph for 5.25 miles, then decreased to 7.5 mph until mile 15 wherein I increased to 8.4 mph for .5 miles and then decreased to 7.5 mph for the next mile, then for that final half mile I increased by .1 mph.  Then at the beginning of the 17^th mile I decreased to 7.1 mph for .25 miles to start my cool-down.

2/22/12 (Wednesday) Run

Today I ran 10 miles in 1:16:07.  I ran the first 5 miles at 7.6 mph but at the end of the first two miles for the last quarter mile I ran at 8.3 mph.  Then at mile 5 I increased it to 7.7 mph for 3 miles then ran the last two miles at 8.7 mph, or marathon pace, running the last .15 miles at 10.2 mph.

2/21/12 (Tuesday) Run

Today I ran 7 miles in 49:17.  After the usual warm-up at 7.5 mph I ran 6X1000 meter intervals at 9.0 mph and 1X.75 miles interval at 9.3 mph with a one minute recovery at 7.5 mph in-between each interval.  When I finished the intervals I was at mile marker 6.42 so I ran at 7.5 mph until mile 6.75 then increased to 8.1 mph and ran the last .15 miles at 10.2 mph.

2/20/12 (Monday) Activities

Today I ran 5.25 Monday in ~41:00 (I forgot to look at the exact time).  I ran most of this at a 7.7 mph pace, though I increased the last quarter mile of each mile to 8.1 mph and ran the last .15 miles of the 5 miles at 10.2 mph, then I decreased to 7.1 mph for a quarter mile to begin my cool-down.  (I decided to add an extra .25 miles at 7.1 as the start of my cool-down as an experiment.)

In the evening I cycled for 1 hour.

2/18/12 (Saturday) Activities

Today I ran 5 miles in 45:28.  I did the same workout as last Saturday, but in the fifth mile I ran at an 8% grade from 4.25 to 4.75 mile markers at 6.0 mph, then decreased the incline to 0% and ran at 7.8 mph for the next .15 miles and ran the final .15 miles at 10.2 mph.


Total running miles for week = 44
Total cycling minutes for week = 2 hours 35 minutes
I came home and, after a quick snack, cycled for 1.5 hours.

2/17/12 (Friday ) Run

Today I ran 17 miles in 2:08:17, hitting the 15 mile mark in 1:53:39 and the 16 mile mark in 2:00:30.  To get through it psychologically I divided it up into 3 sets of five miles.  With the first 5 miles I ran at 7.6 mph until mile marker 1.75, then 8.1 mph until mile marker 3.75, then 8.6 mph until the end of the fifth mile.  I then repeated this for the next five miles.  Then for miles 10-11.75 I ran at 7.6 mph, then at 8.1 mph for miles 11.75 to mile 13.0, then the 14^th and 15^th miles I ran at 7.6 mph for .75 miles and 8.3 mph for .25 miles.  I then decreased the speed to 7.6 mph for .25 miles then increased the speed to 8.1 mph for one mile, then ran at 7.6 mph from mile marker 16.25 to 16.75, then increased to 8.3 mph and ran the last .15 miles at 9.6 mph.

2/15/12 (Wednesday ) Run

Today I ran 9 miles in 1:07:17.  I did a fartlek type run to mix it up a bit because my legs were feeling tired.  I ran anywhere from 7.6 mph to 9.3 mph, finishing the last .15 miles at 9.6 mph.

2/14/12 (Tuesday) Run

Today I ran 8 miles in 56:39.  After my usual warm-up I ran 5X1 mile intervals at 8.8 mph with a two minute recovery in-between each interval.  When I got finished with the intervals I was at mile marker 7.30 so I decreased the speed to 7.7 mph until the 7.75 mile marker then increased to 8.1 mph and ran the last .15 miles at 10.2 mph.

2/13/12 (Monday) Activities

Today I ran 5 miles in 37:37.  I ran mostly at 7.7 mph but increased the last quarter mile of each mile to 8.3 mph.  However, for last mile at the end of each of the first 3 quarter miles I ran at 10.2 mph for .12 miles and for the last quarter mile ran at 10.2 mph for the last .20 miles.

In the evening I cycled for 1 hour.

2/11/12 (Saturday) Run

Today I ran 5 miles in 45:19.  I did the same hill workout as last Saturday but during the fifth mile I ran at an 8% grade from mile marker 4.40 to 4.75.  I ran the last .15 miles at 10.2 mph.

I came home and, after a quick snack, cycled for 1.5 hours.

Total running miles for week = 41
Total cycling minutes for week = 2 hours 35 minutes

2/10/12 (Friday) Run

Today I ran 16 miles in 2:00:48.  I did my usual mile warm-up then ran at 7.8 mph through mile 4.  Then miles 5-8 I ran at 8.1 mph, then miles 9-12 at 7.8 mph, then miles 13-14 at 8.1 mph, then mile 15 at 7.8 mph, then started mile 16 at 7.8 mph and increased as usual running the last .15 miles at 9.6 mph.

2/8/12 (Wednesday) Run

Today I ran 9 miles in 1:06:23.  I ran the first warm-up mile at 7.5 mph then ran the next 5 miles at 8.1 mph, then the next 2 miles at 8.2 mph, then the final mile at 8.6 mph, with the final .15 miles at 10.2 mph.

2/7/12 (Tuesday) Run

Today I ran 6 miles in 43:13.  After my usual warm-up mile at 7.5 mph, I ran 8X200 meter intervals at 9.6 mph, 4X200 meter intervals at 9.8 mph, 3X200 meter intervals at 10.2 mph, and 1X300 meters interval at 10.2 mph with a one minute recovery at 7.5 mph in-between each interval.  When I finished the intervals I was at mile marker 5.20 and I finished out the sixth mile at 7.5 mph, though I ran the last .15 miles at 10.2 mph.

This date is always very interesting day for me.  You see, it was seven years ago today that I began exercising.  I was 80 pounds heavier and had 21% MORE body fat.  I struggled to run 200 yards at 6.0 mph.  I had no ambitions of ever running a race.  Though I was determined, I hoped that I would stick with it and not give up.  I did not know it at the time, but that first step changed my life.  It has always seemed like my second birthday.  I have known other people that feel the same way.  Well, I recently found something on Pinterest that expresses it perfectly:
"The best day of your life is the one on which you decide your life is your own.  No apologies or excuses.  No one to lean on, rely on or blame.  The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it.  This is the day your life really begins."  Bob Moawad