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.