4/5/12 (Thursday) Activities

Today I ran 2 miles in 16:16.  This is just my easy run to keep my legs loose.  I run most of it at 7.1 mph with some sprints mixed in.

In the evening I cycled for 30 minutes.

4/4/12 (Wednesday) Run

Today I ran 11 miles in 1:21:26.  After the usual warm-up mile I ran the next 9 miles at 8.1 mph and the final mile at 8.3 mph, running the last .15 miles at 9.6 mph.

For about the past month in the evenings I have been working out for about 1.25 hours at the gym, doing a really hard workout I found on Pinterest.

4/3/12 (Tuesday) Run

Today I ran a total of 13 miles.  I ran 8 miles in the morning.  I ran my usual warm up mile then ran 15X400 meter intervals at 9.5 mph and 1X400 meter at 10.0 mph, with a one minute recovery in-between each interval.  By the time I finished the intervals I was at mile marker 7.25 and just ran the remaining mileage at 7.5 mph, though I ran the last .15 miles at 10.3 mph.

In the evening I ran 5 miles outside in 41:27.  This is just an easy run down to RC Willey's via 1000 West and back up 2000 West.

4/2/12 (Monday) Activities

Today I ran 5.25 miles in 40:15.  This was just my usual Monday run, which is mostly at 7.5 mph but the last quarter mile of the first two miles I run at 8.4 mph and then for the last mile I alternate running 200 yards at 7.5 mph with 200 yards at 10.3 mph, running the last .15 miles of the 5 miles at 10.3 mph and using the remaining quarter mile as a cool down.

In the evening I cycled for one hour.

3/31/12 (Saturday) Activities

Today I ran 6.75 miles in 59:18.  I did my usual Saturday run which consists of a warm-up for 3/4 of a mile at 7.5 mph then running the next .25 miles at 8.4 mph.  At the start of the second mile I decrease the speed to 6.0 mph and increased the incline to 8% for .50 miles, then increased the incline to 10% for .25 miles, then increased the incline to 12% for 200 yards, then decreased the speed to 4.4 mph and increased the incline to 15% and walked the remaining 200 yards.  Then for the third mile I decreased the incline to 2% and ran at 7.8 mph for .5 miles, then decreased the incline to 0%, maintained the speed for another .25 miles, then increased the speed to 8.4 mph.  The fourth mile I repeated the second mile exactly.  For the fifth mile I ran at 7.5 mph for 200 yards then increased the incline to 8% and decreased the speed to 6.2 mph for .50 miles.  Then I increased the incline to 12%, maintained speed, for another 200 yards.  By this time I am at mile marker 4.75 and decreased the incline to 0% and increased the speed to 7.8 mph.  Then I ran the last .15 miles of this mile at 10.5 mph.  I then ran the next mile at 7.5 mph, then I ran at 7.3 mph for .40 miles, then completed the remaining mileage at 7.1 mph. 


Normally on Saturdays I only run for 5.25 miles, but my goal was to run 60 miles this week.  I paid for it dearly and had an important learning experience.  Yesterday, for fuel I had pre-cut oranges (2) to eat during my run.  They were so good and so juicy I really did not think much about hydration.  I did drink, but not like I normally do.  Today I thought I was drinking normal, but was not as I found out after I was done that once again I was severely dehydrated.  Just have to work on increasing my H2O intake.

When you are severely dehydrated, you may not feel anything more than thirst.  However, it greatly zaps your strength.


After coming home, eating a quick snack, I cycled for 1 hr 35 mins.

Total running miles for week = 60
Total cycling minutes for week = 3 hours 5 minutes

3/30/12 (Friday) Run

Today I ran 23 miles in 2:57:59.  I ran the first five miles at 7.5 mph and the next five miles at 7.6 mph, though starting at the end of the first mile, and every other mile thereafter, I ran the last ¼ mile at 8.1 mph. Then miles 10.0-11.5 I ran at 8.1 mph, then miles 11.5 through 15 I ran at 7.7 mph, then miles 15-21.5 I ran at 7.8 mph and the last 1.5 miles I ran at 8.1 mph, though the last .15 miles I ran at 9.0 for .10 miles and 9.6 for .05 miles.

3/29/12 (Thursday) Activities

3/29/12 (Thursday) Activities
Today I ran 2 miles in 16:19.  Just a very easy run  mostly at 7.1 mph to keep my legs loose.


In the evening I cycled for 30 minutes

3/28/12 (Wednesday) Run

3/28/12 (Wednesday) Run
Today I ran 10 miles in 1:14:47.  After my usual warm-up run I ran the next 6 miles at 8.1 mph, then I ran the next 1.5 miles at 7.6 mph, then I ran the last 1.5 miles at 8.1 mph, though I ran the last .15 miles at 10.3 mph.

3/27/12 (Tuesday) Run

Today I ran a total of 13 miles.  I ran 8 in the morning, which consisted of doing my normal warm-up mile then 7X.62 mile intervals at 8.7 mph and 1X.75 mile interval at 8.7 mph, with a one minute recovery at 7.5 mph in-between each interval.  By the time I was done with the intervals I was at mile marker 7.13, so I ran at 7.5 mph until mile marker 7.75, then increased to 8.1 mph and then ran the last .15 miles at 10.3 mph.

Then in the evening I ran 5 miles in 42:16.  I ran outside.  This was just an easy run.  I had to get my haircut so I just ran to where that is done and, once done, back.

3/26/12 (Monday) Activities

Today I ran 5.25 miles 40:26.  I ran most of the run at 7.5 mph, though I ran the last ¼ mile of each of the first two miles at 8.4 mph then for the last mile I ran the first 200 yards at 7.5 and the next 200 yards at 10.3 and just continued to alternate like that throughout the mile, though I ran the last .15 miles at 10.3 mph.

3/24/12 (Saturday) Activities

Today I ran 5.5 miles in ~49:25.  I just did my typical Saturday run but once I got to mile marker 5.0, I decreased the pace to 7.5 mph for .25 miles and then to 7.1 mph for the remaining .25 miles.

After coming home and eating a quick snack, I cycled for 1 hr 35 mins.


Total running miles for week = 57.85
Total cycling minutes for week = 3 hours 5 minutes

3/23/12 (Friday) Run

Today I ran 21 miles in 2:38:07, hitting the 20 mile mark in 2:30:28.  I ran the first 3.5 miles at 7.6 mph; then the next .5 miles at 8.1 mph; then the next .5 miles at 7.6 mph; then the next mile at 8.1 mph; then the next 3.5 miles at 7.6 mph; then the next mile – which would be mile marker 9 – I ran at 8.7 mph; then I ran one mile at 7.6 mph; then the next 3 miles at 8.7 mph; then the next two miles at 7.6 mph; then the next two miles at 8.7 mph; then the next mile at 7.6 mph; then the 20^th mile I increased by .1 mph each quarter mile and ran the last .15 miles at 9.3 mph; then I ran the final mile at 7.5 mph but at mile marker 20.85 I ran at 9.3 mph and then at mile marker 20.95 I ran at 9.6 mph.  This was a very tiring run but I recovered quickly.

3/22/12 (Thursday) Run

Today I ran 2 miles in 16:12.  This was just a slow run at 7.1 mph with a faster last quarter – at 8.1 mph and 7.6 mph, respectively – of each mile, running the last .15 miles of the second mile at 9.0 mph.  The purpose of this run is just to keep my legs loose. 

In the evening I cycled for 30 mins.

3/21/12 (Wednesday) Run

Today I ran 13.1 miles in 1:36:37.  I did the run alternating the first mile at 7.6 mph and the next mile at 8.7 mph through the end of the 12th mile.  For the 13^th mile I ran the first half at 7.6 mph and the second half at 8.7 mph, though I ran the final .15 miles at 9.6 mph.

3/20/12 (Tuesday) Run

Today I ran a total of 11 miles.  First thing this morning I ran 8 miles in 56:28, hitting the 7 mile mark at 49:00.  After the usual warm-up mile, I ran 3X1 mile intervals at 9.0 mph, 1X1 mile interval at 9.1 mph and 1X1 mile interval at 9.3 mph, all with a two minute recovery at 7.5 mph in-between each interval.  When I finished the intervals I was at mile marker 7.15 so I ran at 7.5 mph for the next .70 miles and then ran the last .15 miles at 10.3 mph.  

In the evening I ran 3 miles outside in 23:52.

3/19/12 (Monday) Activities

Today I ran 5.25 miles in 40:19, hitting the 5 mile mark at 40:14.  I ran mostly at 7.5 mph, but ran the last quarter mile of the first 3 miles at 8.4 mph, then for the last mile I alternated running for 200 yards at 7.5 mph and running 200 yards at 10.3 mph, though I ran the last .15 miles at 10.3 mph.  Then I rana quarter mile cool down at 7.1 mph.  My glutes were feeling very good today, which is always better than being tired : ) 

In the evening I cycled for one hour.

3/17/12 (Saturday) Activities

Today I ran 5.25 miles in ~40:20.  I did my usual run of 1 mile warm-up, running the last quarter mile of the first mile at 8.4 mph.  Then the next .5 miles at 6.0 mph at an 8% incline, then .25 miles at a 10% incline, then .125 miles at a 12% incline (all at 6.0 mph), then walking at 4.3 mph at a 15% incline to finish out the mile.  Then I ran the next .5 miles at a 2% incline at 7.8 mph, then leveled it out and ran at 7.8 mph for a 1/4 mile, then ran the last quarter mile of that mile at 8.4 mph.  Then I ran the 4th mile the same as the 2nd mile.  Then for the fifth mile I leveled it out and ran at 7.5 mph for 200 yards, then increased inclined to 8% and decreased speed to 6.0 mph for .5 miles, then increased the incline to 10% for 200 yards before leveling it out again.  I ran the final .15 miles at 10.3 mph.

After coming home, eating a quick snack, I cycled for 1 hr 35 mins.

Total running miles for week = 55
Total cycling minutes for week = 3 hours 5 minutes

3/16/12 (Friday) Run

Today I ran 20 miles in 2:32:20.  I ran the first five miles at 7.5 mph; 2^nd four miles at 7.7 mph; the 10^th mile at 8.1 mph; miles 11-16 at 7.9 mph; miles 16-19 at 8.1; and mile 20 at 8.3 mph, running the last .15 miles at 9.6 mph.  I felt really good when I was done; tired of course, but not exhausted.  I am not sure why my recorded time two weeks ago was 11 seconds shorter as this should have been a slightly faster run.