Sunday (2/22/09) - 21.07 miles moderate (GPS) - roads, grass, last 7 miles on trails, 8:22 mpm Avg (GPS), 139 bpm HR Avg - felt strong, started conservatively, finished strong
Monday (2/23/09) - strength training at gym, 40 minutes random setting on stationary bike
Tuesday (2/24/09) - 10.23 miles easy (GPS), 8:50 bpm Avg (GPS), 140 bpm HR Avg
Wednesday (2/25/09) - off
Thursday (2/26/09) - 11.65 miles tempo w/ 5.10 miles in middle at tempo pace (6:37 mpm 1st lap, 6:21 mpm 2nd lap, 6:18 mpm 3rd lap, 6:15 mpm 4th lap) (GPS), 7:41 mpm Avg (GPS), 142 bpm HR Avg
Friday (2/27/09) - off
Saturday (2/28/09) - 25.50 miles road, towpath, & South Mountain (GPS), 8:42 mpm Avg (GPS), 143 bpm Avg
Total Running Miles for Week ==> 68.45 miles
Friday, February 27, 2009
Thursday, February 19, 2009
Week of Training for 2/15/09
Sunday (2/15/09) - 12.45 miles easy (GPS), 8:22 mpm Avg (GPS), 135 bpm Avg
Monday (2/16/09) - Strength training at gym, 30 minutes on stationary bike
Tuesday (2/17/09) - 10.23 miles moderate (GPS), 8:08 mpm Avg (GPS), 141 bpm Avg
Wednesday (2/18/09) - core strength exercises at home
Thursday (2/19/09) - 8:08 miles hill workout (GPS), 8:08 mpm Avg (GPS), 145 bpm Avg - ran hills around Allen High School's campus
Friday (2/20/09) - 10.22 miles easy (GPS), 7:56 mpm Avg (GPS), 141 bpm Avg
Saturday (2/21/09) - 12.05 miles easy run/hike w/ Raj (GPS), 18:25 mpm Avg
Total Running Miles for Week ==> 53.03
Monday (2/16/09) - Strength training at gym, 30 minutes on stationary bike
Tuesday (2/17/09) - 10.23 miles moderate (GPS), 8:08 mpm Avg (GPS), 141 bpm Avg
Wednesday (2/18/09) - core strength exercises at home
Thursday (2/19/09) - 8:08 miles hill workout (GPS), 8:08 mpm Avg (GPS), 145 bpm Avg - ran hills around Allen High School's campus
Friday (2/20/09) - 10.22 miles easy (GPS), 7:56 mpm Avg (GPS), 141 bpm Avg
Saturday (2/21/09) - 12.05 miles easy run/hike w/ Raj (GPS), 18:25 mpm Avg
Total Running Miles for Week ==> 53.03
Thursday, February 12, 2009
Training for week of 2/8/09
Sunday (2/8/09) - 16.14 miles (GPS), moderate push, 8:53 mpm Avg (GPS), 141 bpm Avg
Monday (2/9/09) - Strength exercises at Gym
Tuesday (2/10/09) - 10.21 miles (GPS), easy, 8:03 mpm Avg (GPS), 139 bpm Avg
Wednesday (2/11/09) - core strength exercises
Thursday (2/12/09) - 10.37 miles (GPS) w/ 3.87 miles at 6:56 mpm Avg (GPS), 155 bpm Avg during middle 3.87 miles
Friday (2/13/09) - 7.51 miles moderate push (GPS), 7:39 mpm Avg (GPS), 140 bpm Avg - felt great, run felt effortless
Saturday (2/14/09) - 20.28 miles moderate push (GPS), 7:42 mpm Avg (GPS), 142 bpm Avg - felt very good - 1st 20 miler of season!
Total running miles for week ==> 64.51 miles
Monday (2/9/09) - Strength exercises at Gym
Tuesday (2/10/09) - 10.21 miles (GPS), easy, 8:03 mpm Avg (GPS), 139 bpm Avg
Wednesday (2/11/09) - core strength exercises
Thursday (2/12/09) - 10.37 miles (GPS) w/ 3.87 miles at 6:56 mpm Avg (GPS), 155 bpm Avg during middle 3.87 miles
Friday (2/13/09) - 7.51 miles moderate push (GPS), 7:39 mpm Avg (GPS), 140 bpm Avg - felt great, run felt effortless
Saturday (2/14/09) - 20.28 miles moderate push (GPS), 7:42 mpm Avg (GPS), 142 bpm Avg - felt very good - 1st 20 miler of season!
Total running miles for week ==> 64.51 miles
Training for week of 2/1/09
Sunday (2/1/09) - Superbowl 10k Race
Monday (2/2/09) - Rest
Tuesday (2/3/09) - 10.28 miles (GPS), easy recovery, 9:41 mpm Avg (GPS), 129 bpm Avg
Wednesday (2/4/09) - Rest
Thursday (2/5/09) - 10.27 miles (GPS), moderate push, 8:33 mpm Avg (GPS), 138 bpm Avg
Friday (2/6/09) - 10.25 miles (GPS), moderate push, 9:01 mpm Avg (GPS), 137 bpm Avg - These 2 runs were back-to-back over a short period of time. I basically had a "sleep sandwich" of 6 hours between these runs. Good workout.
Saturday (2/7/09) - core strength exerices
Total running miles for week ==> 37.00 miles
Monday (2/2/09) - Rest
Tuesday (2/3/09) - 10.28 miles (GPS), easy recovery, 9:41 mpm Avg (GPS), 129 bpm Avg
Wednesday (2/4/09) - Rest
Thursday (2/5/09) - 10.27 miles (GPS), moderate push, 8:33 mpm Avg (GPS), 138 bpm Avg
Friday (2/6/09) - 10.25 miles (GPS), moderate push, 9:01 mpm Avg (GPS), 137 bpm Avg - These 2 runs were back-to-back over a short period of time. I basically had a "sleep sandwich" of 6 hours between these runs. Good workout.
Saturday (2/7/09) - core strength exerices
Total running miles for week ==> 37.00 miles
Tuesday, February 3, 2009
Superbowl 10k Race Report
Usually I develop 3 goals for races: a "pie-n-the-sky" goal, an intermediate goal, and a fail-safe (hopefully) goal. The good news is that I hit one of these goals. The bad news was that it was the fail-safe goal of breaking 38 minutes. The course was changed last minute and I believe made times a bit slower. However, last time I ran this race (2007) I had a 10k personal best of 36:28. I had dreams of breaking 36 minutes. I ran a 37:37. I had a great day with 3 other friends who joined me for the event and we had a break in the weather with the temperature at race time in the high 30's. I monitored my HR during the race and every time I looked down I was a bit over 170 bpm. This is 3-4 beats higher that I have gotten to any hard workout since I started monitoring HR. I think I ran a smart race - my mile splits were fairly consistent. All-n-all it was a decent start for the 2009 season. This was my first race after really destroying myself during October's 100 miler. Things I have learned and will build off of for this race: 1. Body weight - I am about 5-10 lbs heavier than when I ran this race in 2007. I think if I can drop my weight down and lower my body fat % I will get faster. There exists scientific literature that suggests excess body weight slows you down - makes sense to me. 2. I will continue with my modified training plan, which includes more strength and cross training, as well as, more stretching. I think this will keep me healthier and less likely to become injured. Now it's time for serious FOCUS - Massanutten 100...
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