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
Tuesday, January 10, 2012
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
Subscribe to:
Posts (Atom)