1/21/12 (Saturday) Run

Today I ran 6 miles in 45:57.  I did a fairly usual Saturday run but did not increase the incline to 2% until I completed the first mile and ran the last 3 miles about .2 miles slower per mile than usual.  I just thought that since my legs have been so tired this should be an easier run, since I a long run yesterday.

I did buy new shoes yesterday.  The Saucony Fastwich 5.  They felt pretty good.

After getting home and a quick snack I cycled for 1 hour 35 minutes. 


Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes

1/20/12 (Friday) Run

Today I ran 16 miles in 2:01:03.  I ran the first 10 miles at 7.8 mph, the 11^th mile at 7.9 mph, the 12^th mile at 8.0 mph, and the 13^th mile at 8.1 mph but increased it at various stages to get the first 13 miles in at 1:38:53.  Then I did the 14^th mile at 7.8 mph, the 15^th mile at 7.9 mph and the first half mile of the 16^th mile at 8.0 mph, then increased to 8.2 mph and increased as usual, finishing the last 100 meters at 9.6 mph.  For the first 12 miles, beginning with the second mile, I ran the last .15 miles at 8.8 mph every other mile.

1/18/12 (Wednesday) Run

Today I ran 10 miles in 1:15:28.  I ran the first 3 miles at 7.8 mph, then the next 3 miles at 8.0 mph, then the next 3 miles at 8.1 mph and increased the last mile as usual, finishing the last 100 meters at 10.0 mph.

1/17/12 (Tuesday) Run

Today I ran 6 miles in 43:41.  After my usual warm-up mile I did 6X800 meter intervals at 8.8 mph with a two minute recovery at 7.5 mph in-between each.  When I got done with the sixth interval I was at mile marker 5.36 so I ran an almost two minute recovery, then when I hit the 5.60 mile marker I increased it back to 8.8 mph and ran the rest of the mile at that, though I ran the last 100 meters at 10.0 mph.

1/16/12 (Monday) Activities

Today I ran 5 miles in 37:28.  I just did my usual Monday run but kept the last quarter mile of each mile to 8.1 mph.  I did increase the last mile as usual.  I felt better running today.

In the evening I cycled for one hour.

1/14/12 (Saturday) Activities

Today I ran 6 miles in 45:59.  Just ran my usual Saturday run.

After arriving home and getting a quick snack I cycled for 1 hour 35 minutes.


Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes

1/13/12 (Friday) Run

Today I ran 16 miles in 2:02:28.  I ran most of this at 7.8 mph.  I increased it to 7.9 mph for the ninth mile and 8.0 mph for the tenth mile, then 7.9 mph for the 15^th mile and started at 8.0 mph and increased as usual for the last mile.