|
| Date |
Title |
Details |
May 30 2009
Night |
night workout. economy. 16x200m @ mile effort w/ 2 min. active recovery. felt awesome, did most of them in 32, some 33, some 31. probably a little fast, especially on the IM fields, but felt good. 30 warm-up, 10 CD. Legs felt sore after, right achilles a |
10.0 mi
40:00
Run
|
May 30 2009
Morning |
reeeaaaal early run, up at 5:30, run at 5:50, felt ok actually, started off at 6:40, probably averaged around there. kinda fun to be up so early. |
6.0 mi
40:00
Run
|
May 29 2009
Afternoon |
run #2. 3 hours after run #1. stupid work. but around 6:40-645 the whole time, last mile was quick. felt loose. |
6.0 mi
40:00
Run
|
May 29 2009
Morning |
morning run too late, 11 am, 7 min miles. felt ok. |
5.75 mi
40:00
Run
|
May 28 2009
Afternoon |
run #2, still kept it easier, probably 6:40ish average, closed up last mile in 6:15. good run, legs still feel a little tired.long weekend coming up |
6.0 mi
40:00
Run
|
May 28 2009
Morning |
run in WW by myself, kept it easy, felt a little awkward after the day off, but still averaged probably 6:50ish pace, picked it up a decent bit last mile or so |
5.75 mi
40:00
Run
|
May 27 2009
Morning |
day off |
Run
|
May 26 2009
Afternoon |
26:40 tempo!!!workout time. 35 minutes (5 miles) of warm-up, from the house to WW, then to the bathroom, then back to the IM fields to meet nick. Ran over to WW for the workout. Workout was supposed to be at tempo pace, but I hammered a bit apparently, ha |
11.5 mi
1:11:40
Run
|
May 26 2009
Morning |
just an easy run about 4 hours after the workout. felt good for most of it, hamstring felt a bit sore, but otherwise fine. felt really loose. it was raining out, fun run. started out around 7:15ish and dropped to just over 7 for the finish. |
5.5 mi
40:00
Run
|
May 25 2009
Morning |
am run with shamus in lime hollow. met him at ponderosa, ran out to the stream and back up over the bridges. felt ok, hammered the last 2.5 miles around 6 minute pace, got a little excited talking about cross. whatever, just take the afternoon run easy. |
7.0 mi
45:00
Run
|
May 25 2009
Morning |
ran by myself out to WW, kept the pace slow, my legs felt a little beat up, I think around 22 miles in the last 24 hours. thats fine though, nothing hurts. I think I averaged about 6:50ish for the run. did 6x15s hill sprint at the end. |
5.8 mi
40:00
Run
|
May 24 2009
Night |
longish run with gina, 7:30 the first 3 miles, 6:30 the 4-6 miles, then 7:30's again for the rest. felt good on the 6:30's, but 7:30's kinda hurt, no stride. also at 11 pm at night. |
9.75 mi
1:10:00
Run
|
May 23 2009
Afternoon |
second run felt good, averaged around 6:40, started coming back a bit faster the second half. legs feel good, not even any achilles pain. |
6.0 mi
40:00
Run
|
May 23 2009
Morning |
kept the pace under control, averaged probably 6:45ish. felt ok, hammered a bit last night so kept the pace easy. we'll see what happens later. |
5.8 mi
40:00
Run
|
May 22 2009
Morning |
easy run, kept the pace slow, felt good, but want to make sure I dont over-do it this early in the summer. might drop the pace a bit later |
5.6 mi
40:00
Run
|
May 22 2009
Morning |
afternoon run was good, felt great. started around 6:40 and dropped to around 6 minutes for the last couple miles, averaged around 6:15-6:20. |
6.3 mi
40:00
Run
|
May 21 2009
Morning |
ran by myself this morning, just from the house again and out to WW and back. Felt ok, a little tired, but took it easy. It was a bit hot and my stomach was empty. ran around 10am. averaged just under 7. |
5.75 mi
40:00
Run
|
May 21 2009
Morning |
ran after 8pm, from the house, and cruised right from the start, opened up around 6:35, and clipped it down from there without ever really hurting or getting my HR up that much. hit about 5:40 on the way back in, didnt do strides, averaged around 6:10 |
6.5 mi
40:00
Run
|
May 20 2009
Morning |
Ran with tom, from the house over to water works, 3 miles in there, then back to the house and beaudry for 6x15s hill sprints, felt pretty good on those. the run felt a little tired. take it easy on the next one. |
6.0 mi
40:00
Run
|
May 20 2009
Morning |
Ran with steve, joel, and nick up on Bitches. Felt real tired, hadnt had anything to eat really though. kinda sucked. bonked a bit towards the end, but made it through, averaged around 7 minute pace. stretched a bit after, then ate actual real food. shoul |
5.75 mi
40:00
Run
|
May 19 2009
Afternoon |
Afternoon - Ran with nick on his warm-up, a little more on my own, then up to cortland HS and around a little bit while nick did his workout, did 3x120m strides. felt tired. well not tired but just a little sore, left hip flexor. |
5.5 mi
40:00
Run
|
May 19 2009
Morning |
Morning Run - ran with shamus over to the track, warmed up with Kyle for his workout, the joined him while he was doing 200m repeats over the barriers, I did 150m of each with him. Going around mile pace, so felt ok. then ran back to the house. |
5.75 mi
40:00
Run
|
May 18 2009
Morning |
ran from the house to the IM fields and a loop around WW, then back home. kept around 7 minute pace, felt ok, picked it up to around 7 minute pace on the way back for the last couple miles. |
5.75 mi
40:00
Run
|
May 17 2009
Morning |
ran with shamus, nick, and KOB, extended downtown loop from the house. pace was around 6:40 for the whole run I think. felt pretty good, a little stiff, hamstrings tight. stretch later. stopped for a little while nick and KOB did a push on the IM fields. |
5.0 mi
35:00
Run
|
May 16 2009
Morning |
run with gina before I start up my training tomorrow. kept the pace extremely slow, ran in potter woods which was nice. out to jedi and turtle and back. soleus and achilles felt better, or at least didnt hurt like before. |
4.5 mi
35:00
Run
|
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