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.
Saturday, January 7, 2012
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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