Thursday, June 16, 2011
6/1/11 (Wednesday) Run
Today I ran 8 miles in 55:48. I warmed up to 8.3 mph and ran the remaining first four miles at 8.3 mph, then increased it to 8.6 mph for the last four miles. However, I ran two 800 meter intervals at 8.8 mph with a two minute recovery starting at the four mile mark. For all other miles I ran the last .25 miles at 9.0 mph. I increased the last mile as usual.
5/31/11 (Tuesday) Activities
I ran 4 miles today in in 29:25. I ran most of the run at 7.7 mph, running the last quarter mile of the first three miles at 9.0 mph. I increased the last mile as usual.
In the evening I cycled 16 miles in 55:04. Many times I think of skipping the cycling because there is always something else I could be doing. But I am always glad I got out. Cyclying is just so different a feeling than running. Very refreshing.
In the evening I cycled 16 miles in 55:04. Many times I think of skipping the cycling because there is always something else I could be doing. But I am always glad I got out. Cyclying is just so different a feeling than running. Very refreshing.
5/30/11 (Monday) Run
Today being a holiday, I ran outside. I ran 7 miles 51:19. The last 1000 meters I ran between 9.3-9.6 mph. That was not the original plan, but I had been holding myself back the whole run so decided it was a great way to end the run. I had intended to run between 5-6 miles but it just felt so good to run outside, and it felt great to be running. You must enjoy these opportunities when they arise, because it is not too often that they do (at least with me). And this is with the second mile incorporating rain and hail!
Tuesday, June 14, 2011
5/28/11 (Saturday) Activities
Today I ran 12.5 miles in 1:39:12 . This was an outside run. I just wanted today to be a nice long run and to keep it right around an 8:00/mile pace. I have decided that I want all my longer runs to be no less then at least an 8:00/mile average. That is easier done on rested legs than on tired legs : )
After about an hour's rest, I biked 31.03 miles in 1:53:09.
Total running mileage for week = 36.50
Total cycling mileage for week = 43.46
After about an hour's rest, I biked 31.03 miles in 1:53:09.
Total running mileage for week = 36.50
Total cycling mileage for week = 43.46
5/27/11 (Friday) Run
Today I did a similar run as yesterday, running 3 miles in 20:54. However, the second mile I began at 9.5 mph for the first .5 miles and then increased it to 9.7 mph for the next .25 miles, then decreased to 7.6 mph to finish the second mile. For the third mile, at mile marker 2.5 I increased it to 9.5 mph, then to 9.7 mph for another .25 miles and then ran the last 100 meters at 11.0 mph.
5/26/11 (Thursday) Activities
I ran 3 miles Thursday in 21:10. I ran the first mile at 7.5 mph but at the .5 mile marker ran .15 miles at 8.8 mph and then .10 miles at 9.5 mph, then decreased it to 7.5 mph to finish out the mile. The second mile I ran at 9.5 mph, the third mile I decreased it at 7.6 mph but increased it as usual, increasing it at mile marker 2.75 to 9.5 mph and finished the last 100 meters at 10.5 mph.
In the evening I cycled 12.43 miles in rougly 40 mins. I stopped for about 20 minutes mid-ride but forgot to stop my watch (and no, it did not automatically pause as it should - I have found even very slight motion will keep it going).
In the evening I cycled 12.43 miles in rougly 40 mins. I stopped for about 20 minutes mid-ride but forgot to stop my watch (and no, it did not automatically pause as it should - I have found even very slight motion will keep it going).
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