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.