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