Monday, April 26, 2010

Week ending May 2, 2010

4/26 - 40 minutes AM (5 miles) (Here's a map of my very boring morning run, out and back every morning), 63 minutes PM (9 miles w/ strides)

4/27 - 40 minutes AM (5 miles), workout PM (3 miles warm up, then 12x400, 1x200, 100m recovery, 3 miles cool down) (72.0, 71.0, 74.8, 71.9, 72.0, 72.6, 72.7, 72.9, 72.1, 72.7, 72.3, 70.8, 32.9, all recoveries were between 30 and 34 seconds, 15:00.7 for 5000m of work) (10 miles)

4/28 - 62 minutes (9 miles)

4/29 - 40 minutes AM (5 miles), 65 minutes PM (10 miles)

4/30 - 41 minutes (6 miles)

5/1 - Children's Museum 5K - 4 miles warm up, race in 15:37 (1st), 3 miles cool down (10 miles) results and a nice article

5/2 - 127 minutes (18 miles)

Summary: 87 miles for the week. Couple of busy days caused me to miss a couple of morning runs, but the 5K went really well. A fairly tough course and a very honest time that I'm happy with.

Monday, April 19, 2010

Week ending April 25, 2010

4/19 - 80 minutes (11 miles)

4/20 - 40 minutes AM (5 miles), 65 minutes PM (10 miles) (Here's a map of my normal 10 miler)

4/21 - 32 minutes AM (4 miles), workout PM (3 miles warm up, 6x800 + 1x200 @ 5K pace w/ 200m recovery) (2:24.4, 63 recovery, 2:25.7, 66 recovery, 2:26.0, 65 recovery, 2:27.0, 67 recovery, 2:28.7, 68 recovery, 2:26.2, 65 recovery, 31.7 for 200m, 2+ miles cool down. Total of 5000m work in 15:09, tough workout after a decent stretch of days going back to last week. Splits gradually got slower during the workout which was frustrating but I probably was asking too much of myself with this workout right now.) (9 miles)

4/22 - 40 minutes AM (5 miles), 68 minutes PM (9 miles)

4/23 - 40 minutes AM (5 miles), 48 minutes PM (7 miles)

4/24 - Out of Hibernation "5K" (4+ warm up, race in 15:02 (I don't think the course is certified), 3+ cool down) (10 miles) The course is probably closer to 3 miles than 5K, but it was fun to race on the roads I run every day. I won't be counting this as a PR.

4/25 - 105 minutes (15 miles) (Here's a map for the standard Sunday run with the boys)

Summary: 90 miles for the week with a tough workout and a good race, even if it was a bit short.

Monday, April 12, 2010

Week ending April 18, 2010

4/12 - 40 minutes AM (5 miles), 53 minutes PM (7 miles)

4/13 - 40 minutes AM (5 miles), 65 minutes PM (10 miles) aka "The Moulton"

4/14 - 32 minutes AM (4 miles), 70 minutes PM (2 miles warm up, 6 x mile w/ 400m recovery: 5:12, 2:00, 5:11, 2:01, 5:11, 2:00, 5:10, 2:03, 5:11, 2:05, 5:06, 2 miles cool down) (11 miles)

4/15 - missed AM run, Camie was sick last night and I was up half the night mopping puke off the bathroom floor. She's ain't feeling so hot and I was too tired to get up before work.
58 minutes PM (8 miles)

4/16 - 60 minutes (9 miles)

4/17 - Girls Inc. 5K (4+ warm up, race in 15:32 (1st) 4+ cool down (11 miles)

4/18 - 140 minutes (20 miles) Here's a map of my 20 mile loop

Summary: 90 miles for the week. 5K PR in a 90 mile week is a really good sign of fitness progress.

Monday, April 5, 2010

Week ending April 11, 2010

4/5 - 60 minutes (8 miles) with strides

4/6 - 40 minutes AM (5 miles), 64 minutes PM (10 miles)

4/7 - 40 minutes AM (5 miles), 70 minutes PM (10 miles) light fartlek, felt like total crap.

4/8 - 32 minutes AM (4 miles), 60 minutes PM (16 x 200 @ ~32-33 seconds, 200 meter full recovery) (8 miles)

4/9 - 40 minutes AM (5 miles), 60 minutes PM (8 miles)

4/10 - 75 minutes (11 miles)

4/11 - 92 minutes (tempo workout, 2 miles warm up, 12 miles in 69 minutes, 1 mile cool down) (15 miles)

Summary: 89 miles, another solid week. The Sunday run went really well and I wasn't sure of the splits until the last few miles which overlap a marked course. I was quicker than I thought, which was nice because the effort was what I wanted it to be.