| | | | | | | | | . | 7/7/2008 | 5.1 | | | Warm run on the trail (New Shoes) | 0:14:09 | New Shoes | 326.06 | . | 7/10/2008 | 4.37 | 0:37:01 | 0:08:28 | Kent & Kirby's Double Nickel run 4.37 run; Picked up nickels scattered along the road as we ran. | 0:07:43 | | | . | 7/13/2008 | 14.03 | 2:05:08 | 0:08:55 | Run seemed to go ok, but after I got home I was dead. Also, I lost 4 pounds during the run. Runs like these make me wonder if I really want to do a full marathon. | | | | . | 7/17/2008 | 5.55 | 0:49:53 | 0:08:59 | 82 degrees 55% humidity; also waited a little while to run after got home and took a small nap and did not fuel properly and I could really feel it in my run | | | | . | 7/19/2008 | 16.03 | 2:33:30 | 0:09:34 | Raining from the start and used 3 goo packets approximately 40 minutes apart. I just realized that I ran quite a bit slower this time. | | | | . | 7/23/2008 | 6.48 | 0:56:00 | 0:08:38 | Did a little bit of unstructured fartlek running and stopped at 3 places to get water. Luckily, the weather was not as hot as it has been, so, it was easier. | | | | . | 7/25/2008 | 5.1 | 0:48:37 | 0:09:31 | Nice slow run (checked out where Virginia goes over to Jersey Hill) | | | | . | 7/27/2008 | 11.32 | 1:42:53 | 0:09:05 | Had a really good run with Gus and Scott; Also, did some hill work on Jersey Hill; They helped me go faster. | | | | . | 7/30/2008 | 5.1 | 0:46:37 | 0:09:08 | Really slow run, felt like I could go no where and had no energy. I think I need to focus more on proper fueling during the day. | | | | . | 8/1/2008 | 5.1 | 0:44:47 | 0:08:46 | Took a slower pace tonight, just to get in some miles. | | | | . | 8/3/2008 | 17.86 | 2:49:31 | 0:09:29 | Quite a cool run; actually got goosebumps a couple of times. Ran again with Scott and Gus. Did Jersey Hill route on the way out and on the way back. Hopefully that will prepare us for the hills in Akron. | | | | . | 8/5/2008 | 8.51 | 1:16:44 | 0:09:01 | Ran down to Virginia and did Jersey hill one time. | | | | . | 8/9/2008 | 19.87 | 3:06:44 | 0:09:23 | Fairly cool again. Scott pushed the pace and I felt pretty sluggish from the beginning. Ran all of N/S trail, Jersey twice and did one more mile on the trail. | | | | . | 8/11/2008 | 5.1 | 0:45:56 | 0:09:00 | Ran hard for the first half, then I felt like I had nothing in the tank. I think it was because I had ran 20 miles on Saturday and had not fully recovered. | | | | . | 8/14/2008 | 5.1 | 0:45:34 | 0:08:56 | Ran slow and steady, but could still feel a little uneasiness in my left knee. Just need to take it easy for a bit. | | | | . | 8/17/2008 | 18.85 | 3:03:03 | 0:09:42 | Ran with Scott and Gus. Didn't plan on going that far, but with both of them going that far it was a lot easier. Now I just have to remember to run easy during the week. | | | | . | 8/19/2008 | 5.1 | 0:48:02 | 0:09:25 | Ran slow tonight. Had no energy, probably because of going long on Sunday. Lots of people on the trial tonight. | | | | . | 8/22/2008 | 5.1 | 0:50:26 | 0:09:53 | Ran very slow tonight. Could feel some wearing down in my joints. | | | | . | 8/24/2008 | 15.44 | 2:29:45 | 0:09:41 | Pretty cool run this morning. Scott was not feeling well and he called it a day after about 5 miles. I could really feel myself wearing down from running hard. I am glad this week is an easy week and will not run very far next weekend. | | | | . | 8/28/2008 | 8.51 | 1:17:45 | 0:09:08 | Took a few days off to rest. Ran in very humid weather and when I came back it looked like I had gotten rained on because my clothes were dripping water. I felt really good afterward. Like I had expelled everything through the sweat. | | | |
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| | | | | | | | | . | 8/30/2008 | 5.1 | 0:45:00 | 0:08:49 | 82 degrees/42 % humidity/82 degree heat index; Wasn't too bad outside, but just not acclimated to the heat because it was heating up. Run did not feel too bad. | | | | . | 9/1/2008 | 8.51 | 1:11:36 | 0:08:24 | Ran with Scott this morning. As I expected, he had taken an easy week and was able to push the pace quite a bit even though it was a shorter distance. Doing tempo run segments with someone makes it so much easier. | | | | . | 9/3/2008 | 5.1 | 0:45:08 | 0:08:50 | Felt like a ran pretty hard tonight. Had to stop at several road crossing for cars though and one road the cars seemed to go on forever. | | | | . | 9/5/2008 | 5.1 | 0:44:33 | 0:08:44 | Steady run. | | | | . | 9/7/2008 | 19.87 | 3:05:54 | 0:09:21 | It was very humid this morning and not as cool as I thought is was going to be. Gus ran 16 miles and Scott hung on for 20. As always, I felt like I really had to push myself during the last part of the run. | | | | . | 9/10/2008 | 4.82 | 0:41:50 | 0:08:40 | Ran Embassy run, but could not run behind the zoo after dark, so, ran all the way their and realized they had a closed gate. Then had to run back a little, but it was still around 5 miles. | | | | . | 9/12/2008 | 4.71 | 0:40:06 | 0:08:30 | Ran modified Embassy run around art bridge near the zoo in Indy. Stopped for a little bit and looked at exhibits and climbed on to the "Friendship Bridge" to think for a bit. | | | | . | 9/14/2008 | 14.38 | 2:18:39 | 0:09:38 | Raining profusely throughout the run. Felt like a hard run. Weighed my clothes including shoes and they added 6 pounds after wringing the water out of them. | | | | . | 9/17/2008 | 5.1 | 0:44:56 | 0:08:48 | Seemed very hard. Shoes were still somewhat water logged after Sunday's run, so, mentally I thought they were ten pounds a piece. Also, my stomach felt insanely full and I did not think I had too much to eat, but may be I did. | | | | . | 9/19/2008 | 5.1 | 0:42:32 | 0:08:20 | Ran quick tonight before Troy came over. Rushed to get out and get back. | | | | . | 9/20/2008 | 8.51 | 1:19:29 | 0:09:20 | Scott and I went for an easy run, just taking it all in before the marathon next Saturday. | | | | . | 9/23/2008 | 5.1 | 0:43:46 | 0:08:34 | Really pushed the second half of the run and attained a negative split even though I had to run farther because of a train in the station. | | | | . | 9/25/2008 | 2.44 | 0:19:04 | 0:07:48 | Ran a short run tonight in preparation for the marathon on Saturday | | | | . | 9/27/2008 | 26.2 | 4:19:34 | 0:09:54 | Road Runner Akron Marathon: had to go to the bathroom at one point and tried to catch up to pace group. This wasted too much energy and seemed to take GU inconsistently. Right quad on left side started to cramp so had to stop and walk every so often to work it out after mile 20 or so. Happy about finishing, but felt I needed more hill training. Quads are very sore in comparison to rest of body. | | | | . | 10/2/2008 | 5.1 | 0:43:34 | 0:08:32 | Ran hard for the first half and noticed my hip was hurting so I slowed down. Will probably not run very hard on Saturday because I have not fully recovered from the marathon. | | | | . | 10/4/2008 | 3.1 | 0:24:42 | 0:07:58 | Run the woods; Got second in age group even though I ran slower that last year. I was 11 seconds from a first place in age group. If I would have known that I would have run faster. I just kept steady 8 minute pace getting a second or two faster each mile. Course was different due to flooding, but still a blast. | | | | . | 10/13/2008 | 5.1 | 0:43:03 | 0:08:26 | | | | | . | 10/22/2008 | 5.1 | 0:43:59 | 0:08:37 | Took it nice and easy. Even stopping to talk with Kurt Lowry and his wife for a bit. Started using new shoes (Brooks Adrenaline ASR) | Miles on Shoes | 300.635 | | . | 10/26/2008 | 5.1 | 0:42:51 | 0:08:24 | Temperatures are beginning to fall. Very windy today, but able to push the whole way. Did not stop for water so time was faster. | | | | . | 10/29/2008 | 5.1 | 0:45:26 | 0:08:54 | Took it nice and slow. | | | |
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| | | | | | | | | . | 11/1/2008 | 7.91 | 1:08:36 | 0:08:40 | Did not go too bad. Stopped and talked to Roger Aukerman at the far end of the trail and he told me about Cycle Cross tomorrow with Chris Tuma at a lumber yard? probably 30 seconds. Good run over all. Longest run since Marathon a month ago. Legs are feeling a lot better before and after run. | | | | . | 11/4/2008 | 3.98 | 0:31:30 | 0:07:54 | First night at M&M's place. Can tell I need to work on speed. Very nice weather. | | | | . | 11/6/2008 | 4.32 | 0:34:21 | 0:07:57 | First night at Often Running. Good weather, but very humid from rain earlier in the day. | | | | . | 11/11/2008 | 3.98 | 0:32:52 | 0:08:15 | Second night at M&M's place. Took a more relaxed pace, but I started to get cramping in my stomach. I think it was from my tights because the top was directly over my stomach. | | | | . | 11/16/2008 | 5.1 | 0:41:46 | 0:08:11 | Ran for the first time since I got sick. Had a fairly good run even though I was over dressed. | | | | . | 11/18/2008 | 3.98 | 0:36:49 | 0:09:15 | Ran with Lisa and another person. Took it easy, but pushed them. | | | | . | 11/20/2008 | 4.32 | 0:35:43 | 0:08:16 | Ran with Merlin tonight. He kept me pushing the pace. There were some flurries out tonight. | | | | . | 11/23/2008 | 5.1 | 0:40:49 | 0:08:00 | It was warm enough to run in shorts today...with a long sleeve shirt and gloves. Kept a steady run and reached the half at 20:07. | | | | . | 11/25/2008 | 7.25 | 1:06:37 | 0:09:11 | Did Shepard Road hill. Stopped to get water at the visitor's center at the Lock and Dam. Raised my heart rate substantially going up Shepard hill. In AR. | | | | . | 11/28/2008 | 7.25 | 1:13:13 | 0:10:05 | Did Shepard Road hill again. Visitor's center was closed so ran down to the ball diamond to get water and go to the bathroom. That explains the slower time. | | | | . | 12/2/2008 | 4.31 | 0:37:05 | 0:08:36 | Ran by myself and made a wrong turn and added .33 of a mile | | | | . | 12/9/2008 | 3.98 | 0:33:15 | 0:08:21 | Ran by myself. | | | | . | 12/11/2008 | 4.32 | 0:36:37 | 0:08:28 | Good run in the cold weather | | | | . | 12/16/2008 | 5.1 | 0:48:15 | 0:09:27 | Ran in the freakin cold. it was approximately 19 degrees with 13 degree wind-chill and snow blowing in my face and eyes. On my cheek bones there appeared to be some slight frost-bite. | | | | . | 12/22/2008 | 5.1 | 0:49:15 | 0:09:39 | Ran in the very cold (9 degrees) again on the constitution trail. It was riddled with tree branches from the recent ice storm. | | | | . | 12/28/2008 | 5.1 | 0:41:47 | 0:08:11 | Weather was very nice. about 37 degrees. With snow gone was a lot easier to run. There were still plenty of twigs on the trail with limbs cut up on the sides. Felt like I was pushing it, but considering the consistency of my runs I wasn't sure. | | | | . | 12/30/2008 | 3.98 | 0:34:06 | 0:08:34 | Ran by myself and took it easy tonight as I am sore from doing Yoga as well | Year end total: | 421.34 | | . | 1/1/2009 | 5.1 | 0:41:45 | 0:08:11 | First run of the new year. Weather was around 32 degrees with a little bit of wind. Not as many people as I would have imagined to be on the trail being the first of the new year. I could feel the burn in my quads toward the end. I think it is from the Yoga I have started doing. Also, I need to keep it up so that my body adapts to the extra conditioning and becomes better. | 2009 year total: | 753.110000000001 | | . | 1/6/2009 | 5.1 | 0:45:37 | 0:08:56 | Fell on the ice once. Obviously, it was rather slick. Decent run though | | | | . | 1/9/2009 | 5.1 | 0:41:47 | 0:08:11 | Ran in the morning because eventually I will be running in the morning full time. | | | |
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| | | | | | | | | . | 1/13/2009 | 2.62 | 0:20:46 | 0:07:55 | Morning run again. Actually saw someone this morning with their dog. This is the first day of training | | | | . | 1/17/2009 | 6.48 | 1:02:44 | 0:09:40 | Ran on mostly non compact snow and stability muscles really got a workout. | | | | . | 1/20/2009 | 1.96 | 0:18:04 | 0:09:13 | Ran on somewhat compacted snow and it was not too bad, but did have 7 degrees and -1 windchill | | | | . | 1/22/2009 | 5.1 | 0:44:51 | 0:08:47 | Ran warm-up w/ 2 X 1600 speed repeats | | | | . | 1/25/2009 | 6.99 | 1:07:04 | 0:09:35 | Ran my LSD and both of my knees were starting to hurt. Probably from the compacted snow. | 14.05 | | | . | 1/27/2009 | 1.96 | 0:18:05 | 0:09:13 | Slow Run to Lincoln St. Was very layered, but was still a little cold. Windchill of maybe -3 by the airport | | | | . | 1/29/2009 | 5.1 | 0:45:02 | 0:08:49 | 3 mile tempo run to Virginia ave. including warm-up miles | | | | . | 2/1/2009 | 7.92 | 1:11:42 | 0:09:03 | LSD for the week. Slushy snow packed trail. went to Kerrick road and Phoenix st | 14.98 | | | . | 2/3/2009 | 4.17 | 0:40:19 | 0:09:40 | Run to Vernon just before north part of triangle in maybe an inch of fresh snow...oh yeah, and -19 windchill | | | | . | 2/5/2009 | 4.17 | 0:44:45 | 0:10:43 | | | | | . | 2/8/2009 | 4.17 | 0:35:19 | 0:08:28 | supposed to be a slow run, but was trying to concentrate on changing my stride to landing on my mid-foot instead of my heel. | 12.51 | | | . | 2/10/2009 | 5.8 | 0:49:44 | 0:08:34 | 4 mile tempo to Camel back over Emerson. Very windy 30 mph wind. Also, saw 6 or 7 people out on trail, mostly running | | | | . | 2/11/2009 | 1.96 | 0:19:06 | 0:09:44 | Got in 2 miles between the storm system and managed to stay dry. Tried to go slow enough for my schedule since I switched it up on the tempo run date. Don't feel too bad. This is the first time I have ever consecutive days and not had my knees hurt. I think it is due to the low slow mileage and my change in stride | | | | . | 2/12/2009 | 1.96 | 0:18:27 | 0:09:24 | Easy run. Trying new stride. Right knee hurts a little. | | | | . | 2/15/2009 | 7.92 | 1:09:25 | 0:08:45 | Long slow run. Probably should have been slower though according to training plan | 17.64 | | | . | 2/17/2009 | 1.96 | 0:18:49 | 0:09:36 | Nice slow run. Still a little sore from Sunday's run | | | | . | 2/19/2009 | 7.205 | 1:05:31 | 0:09:05 | 3 X 1600s. Speed work on the north side of the trail. felt pretty good. a little cold. dusting of snow. lots of rabbits. | | | | . | 2/20/2009 | 1.96 | 0:20:46 | 0:10:35 | Short recovery run from speed work yesterday | | | | . | 2/22/2009 | 9 | 1:20:00 | 0:08:53 | Approximate time as had to use a treadmill and keeping track of time was not cosistant. blah so boring. It seemed to take forever. | 20.125 | | | . | 2/24/2009 | 2.96 | 0:26:57 | 0:09:06 | Easy. Nice slow run. | | | |
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| | | | | | | | | . | 2/26/2009 | 6 | 0:50:30 | 0:08:25 | 4.04 tempo run @ 7:47/mile; home, lincoln, north, I-55, lincoln, home; felt pretty good, but right hip hurt a little when done. trying to aggressively stretch it out though. trying to keep up with new style of running | | | | . | 2/27/2009 | 1.96 | 0:18:59 | 0:09:41 | Short recovery run from speed work yesterday. Probably a little too slow. | | | | . | 3/1/2009 | 10.07 | 1:35:10 | 0:09:27 | Home to Shelbourne to Walnut to Jersey hill route to Home. Nice slow run. The hills weren't too bad. According to my time I should have gone slower. My core is sore and feels well used. | 20.99 | | | . | 3/3/2009 | 5.1 | 0:47:56 | 0:09:23 | Home, Virgina, Home. Nice slow run. I feel my knees a little bit afterward, more in the right than the left. | | | | . | 3/5/2009 | 5.1 | 0:48:21 | 0:09:28 | Home, Virgina, Home. | | | | . | 3/8/2009 | 5.1 | 0:47:00 | 0:09:12 | Home, Virgina, Home. Quite windy outside. | 15.3 | | | . | 3/10/2009 | 1.96 | 0:19:23 | 0:09:53 | Home, Lincoln, Home. Short Slow run | | | | . | 3/12/2009 | 6.98 | 0:59:40 | 0:08:32 | 5 mile tempo; Home, Lincoln, Locust, Lincoln, Home. A little cold (16 degrees F) this morning, but dressed appropriately and was fine. Took the Tempo probably a bit fast(5 miles in ~40 minutes), but that's the point | | | | . | 3/13/2009 | 1.96 | 0:19:22 | 0:09:52 | Home, Lincoln, Home. Short Slow run | | | | . | 3/15/2009 | 11.1 | 1:45:34 | 0:09:30 | Home, Raab, Jersey hill route, walnut, Home. Very difficult run. Feel very tired like I ran 18 to 20 miles. Probably because I am still a little sick. | 22 | | | . | 3/17/2009 | 2.96 | 0:27:23 | 0:09:15 | Home, Locust, Home. First day in warm weather using Gizmo light. not bad. recovering from Sunday still. shoulders are sore as well. saw a lot of people | | | | . | 3/19/2009 | 8.2 | 1:12:18 | 0:08:49 | Home, Lincoln, Shelbourne, 2X(Shelbourne, I-55, Northtown Rd, Raab, Shelbourne), Home. Did first three in ~7:40, but last tempo was about a minute slower. Made me tired all day. | | | | . | 3/20/2009 | 1.96 | 0:18:32 | 0:09:27 | Home, Lincoln, Home. Short Slow run. Not bad. Started with new shoes | | New Shoes | 317.075 | . | 3/22/2009 | 11.69 | 1:44:52 | 0:08:58 | Home, Virgina, Triangle, Airport, Triangle, Home. Way too fast, but was trying to keep my stride rate up. Felt a million times better than last weekend. | 24.81 | | | . | 3/24/2009 | 2.96 | 0:26:47 | 0:09:02 | Home, Locust, Home. Only some small sprinkles of rain. legs are still a little sore from run on Sunday | | | | . | 3/26/2009 | 6.99 | 0:59:45 | 0:08:32 | 5 mile tempo; Home, Lincoln, Locust, Lincoln, Home. Ran the tempo in 40:32 -> 8:06/mile. continued to try faster stride rate. Ran a little fast for the tempo. Outer hips are starting to hurt a little during the run. I think I need to start stretching them more. | | | | . | 3/27/2009 | 2.96 | 0:29:37 | 0:10:00 | Home, Locust, Home. Slow easy run. | | | | . | 3/29/2009 | 10.16 | 1:32:49 | 0:09:08 | Home, Virgina, Triangle, Hershey, Triangle, Home | 23.07 | | | . | 3/31/2009 | 1.96 | 0:18:14 | 0:09:18 | Home, Lincoln, Home. Short Slow run. Not bad. A little rain. Still feeling a little sick and not getting a lot of sleep | | | | . | 4/1/2009 | 5.1 | 0:43:07 | 0:08:27 | Home, Virginia, Home. I hit the tempo at approx. 24:39/3.14 = 7:51/mile...way too fast. Need to go slower this weekend if I am going to last. | | | |
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| | | | | | | | | . | 4/4/2009 | 13.1 | 1:59:23 | 0:09:06 | Lincoln Memorial Half-Marathon. Over dressed and wore out toward the last few miles. I wonder if I was over trained | 20.16 | | | . | 4/7/2009 | 5.1 | 0:42:11 | 0:08:16 | Home, Virginia, Home. | | | | . | 4/9/2009 | 5.1 | 0:41:30 | 0:08:08 | Home, Virginia, Home. Felt Pretty good. | | | | . | 4/12/2009 | 5.1 | 0:40:23 | 0:07:55 | Home, Virginia, Home. 20:27 out; 19:56 back. Tried to keep a quick stride rate throughout and I really needed to push myself. Towards the end I was really feeling it. Breathing pretty hard. | 15.3 | | | . | 4/16/2009 | 5.1 | 0:41:35 | 0:08:09 | Home, Virginia, Home. Took it kind of easy since it has been since Sunday since I ran. | | | | . | 4/19/2009 | 6.99 | 0:57:59 | 0:08:17 | Home, Locust (Blm), Home. Raining throughout. Felt pretty good and pushed it. | 12.09 | | | . | 4/21/2009 | 2.96 | 0:25:20 | 0:08:33 | Home, Locust, Home. Nice and slow easy run after Sunday's hard run | | | | . | 4/23/2009 | 5.1 | 0:42:24 | 0:08:18 | Home, Virginia, Home. Thought I was taking it easy, but after looking at Sunday's run and notice almost matching pace I know I was going probably too fast for a slowish run. | | | | . | 4/27/2009 | 5.1 | 0:41:45 | 0:08:11 | Home, Virginia, Home. 68 degrees; very hot comparatively | | | | . | 5/1/2009 | 5.1 | 0:42:37 | 0:08:21 | Home, Virginia, Home. 67 cloudy and humid, but a very nice run | | | | . | 5/4/2009 | 5.1 | 0:41:02 | 0:08:02 | Home, Virginia, Home. 48 degrees with long-sleeve shirt. Very nice run. felt a little hard at the end, but a good hard. "Mantra" for this run = "Let's go home" | | | | . | 5/6/2009 | 5.59 | 0:46:43 | 0:08:21 | Home, Triangle, Grandview, Triangle, Home. Very nice slow run. 60 degrees kept high stride rate | | | | . | 5/8/2009 | 5.8 | 0:46:49 | 0:08:04 | Home, Emerson, Home. | | | | . | 5/11/2009 | 5.8 | 0:45:54 | 0:07:54 | Home, Emerson, Home. Home split 23:03. Last run before baby. | | | | . | 5/17/2009 | 5.8 | 0:49:03 | 0:08:27 | Home, Emerson, Home. Temperature 61 and the hottest I have run in, in a long time. | | | | . | 5/19/2009 | 5.8 | 0:47:28 | 0:08:11 | Home, Emerson, Home. 54 degrees. Hard run. My hip flexors hurt, probably from the faster stride rate and not doing yoga in a week or so. 23:52 | | | | . | 5/21/2009 | 5.8 | 0:47:41 | 0:08:13 | Home, Emerson, Home. Slow 60 degree run. I feel kind of run down. Next run should probably be slower and shorter | | | | . | 5/24/2009 | 7.91 | 1:15:56 | 0:09:35 | Home, Grove, Home. Ran in 80 degree weather. stopped to walk periodically because of the heat and not being acclimated to it. Also, stopped at every water stop along the way. | 19.51 | | | . | 5/26/2009 | 5.1 | 0:41:06 | 0:08:03 | Home, Virginia, Home. 62 degrees. felt like a cool breeze most of the time 20:26 out and 20:40 back home. Not negative, but backed off with one mile left to run for a cool down. | | | | . | 5/28/2009 | 5.8 | 0:46:31 | 0:08:01 | Home, Emerson, Home. Tried to take it even paced and got a second half of 23:16 first was 23:14 | | | |
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| | | | | | | | | . | 5/31/2009 | 8.94 | 1:18:55 | 0:08:49 | Home, Raab, Grove, Home 77 degrees. just below kneecaps hurts a little or I can just tell I have been running long. Good run. Felt better than last week's long run even though it was longer. It wasn't as hot though. | 19.84 | | | . | 6/2/2009 | 5.1 | 0:41:19 | 0:08:06 | Home, Virginia, Home. Not too bad. could tell I was kind of worn down...tried to go slowish | | | | . | 6/4/2009 | 5.1 | 0:39:23 | 0:07:43 | Home, Virginia, Home. Pushed it this morning with a negative split. 19:44 out; 19:39 in - including slowing down at one mile left. I tell myself I can go slower on the way back because it is uphill, but really it is just an excuse. It is more of an elongated incline | | | | . | 6/9/2009 | 5.8 | 0:46:16 | 0:07:58 | Home, Emerson, Home. 60 degrees and cloudy. felt like I took it easy, but it has been a few days since I have run so better rested maybe | | | | . | 6/11/2009 | 5.1 | 0:42:28 | 0:08:19 | Home, Virginia, Home. Did 4 speed pickups intermixed with a 1 mile warm-up and 1 mile cool-down. Need more work on speed control so I don't run too fast in the beginning and end too slow. | | | | . | 6/15/2009 | 7.91 | 1:06:49 | 0:08:26 | Home, Grove, Home. Tried to go slowish and even paced. 60 degrees. Stopped at water fountain every time to rehydrate. | | | | . | 6/17/2009 | 4.17 | 0:34:16 | 0:08:13 | Home, Vernon, Home. 68 degrees and 94% Humidity. quite taxing even for a slow run. | | | | . | 6/19/2009 | 4.17 | 0:35:14 | 0:08:26 | Home, Vernon, Home. 75 degrees and 89% humidity. Felt like I was working hard, but going slow. Didn't get a full nights sleep last night and hit hard with the heat and humidity | | | | . | 6/21/2009 | 7.22 | 1:19:21 | 0:10:59 | One big hill. AR route. 86 degrees and 64% humidity. Did massive hill work and was not use to the heat or humidity | | | | . | 6/24/2009 | 3.525 | | | Forgot to time it, but took it nice and slow. Or at least I think I did...Bona Dea... | | | | . | 6/30/2009 | 5.1 | 0:43:08 | 0:08:27 | Home, Virginia, Home. Felt pretty slow and easy. | | | | . | 7/2/2009 | 4.17 | 0:35:38 | 0:08:32 | Home, Vernon, Home. Slow and easy before race on Saturday (July 4th) | | | | . | 7/4/2009 | 8.12 | | | 5 mile race for the fourth with a run to the beginning and back home when done 5 miles in 41:31 course up main street Miller park to Fairview park. Some elevation change and raining. Fun stuff... | | | | . | 7/7/2009 | 5.8 | 0:49:34 | 0:08:32 | Home, Emerson, Home. 65 degrees and 92% humidity | | | | . | 7/9/2009 | 5.8 | 0:49:51 | 0:08:35 | Home, Emerson, Home. | | | | . | 7/13/2009 | 7.12 | 0:57:25 | 0:08:03 | Home, Locust, Home. 66 degrees and 80% humidity | | | | . | 7/15/2009 | 2.84 | 0:24:45 | 0:08:42 | Home, Willow, Home. Tried to go slow/short for recovery. Not sure I succeeded on the slow part. Didn't feel too fast though. Perception was slower than reality. (copied cell above incorrectly.) | | | | . | 7/17/2009 | 5.1 | 0:42:11 | 0:08:16 | Home, Virginia, Home. 55 degrees and 86% humidity. Felt medium hard. | | | | . | 7/19/2009 | 8.49 | 1:15:28 | 0:08:53 | Home, Virginia, Jersey Hill, Virginia, Home. 61 degrees and 80% humidity. Nice cool run with some hills. | | | | . | 7/21/2009 | 1.96 | 0:19:04 | 0:09:43 | Home, Lincoln, Home. Two slow easy miles. 9:16 & 9:48 | | | |
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| | | | | | | | | . | 7/23/2009 | 5.1 | 0:42:43 | 0:08:22 | Home, Virginia, Home. Ran 3.14 mile tempo run in ~24:19. Unfortunately, first half was run in 11 mins and change, so, I need to learn to pace myself again. | | | | . | 7/24/2009 | 1.96 | 0:19:53 | 0:10:08 | Home, Lincoln, Home. Plan said to go slow, so... 9:42 first half - 10:09 second half. Tried to keep my stride rate up. | | | | . | 7/26/2009 | 9.19 | 1:25:22 | 0:09:17 | Home, Jersey hill, Emerson, Home. 79 degrees and 41% humidity. Long Hot run after a weekend of eating junk food, including fast food. I feel like crap. | | | | . | 7/28/2009 | 2.96 | 0:28:15 | 0:09:32 | Home, Locust, Home. 68 degrees and raining. Not too bad of a run. Slow easy recovery from Sunday. Had and decent nights sleep, but still recovering from the night before. | | | | . | 7/30/2009 | 5.09 | 0:49:11 | 0:09:39 | Home, Lincoln, Northtown, Home. 2x1600 w/ 800 rest. 7:26 Shelborne to 55 & ~7:24 Northtown to Raab w/ 5-7 min Poop break at Raab | | | | . | 7/31/2009 | 2.96 | 0:26:51 | 0:09:04 | Home, Locust, Home. | | | | . | 8/2/2009 | 9.19 | 1:22:22 | 0:08:57 | Home, Jersey hill, Emerson, Home. 75.3 degrees and 50% humidity. Had a nap this afternoon and felt better on my run than last week | | | | . | 8/4/2009 | 2.96 | 0:25:56 | 0:08:45 | Home, Locust, Home. Ran a little fast due to a storm going through, but slowed down after I hit a mark for measurement and noticed. | | | | . | 8/6/2009 | 5.1 | 0:42:44 | 0:08:22 | Home, Virginia, Home. 3.14 Mile Tempo in 23:53 @7:36 pace 61 degrees 88% humidity. Did not feel too bad, but outer hip was a little sore. New shoes should be arriving today. | | | | . | 8/7/2009 | 2.96 | 0:27:44 | 0:09:22 | Home, Locust, Home. 67 degrees 75% humidity. Easy slow short run | | New Shoes | 235.78 | . | 8/9/2009 | 10.23 | 1:45:18 | 0:10:17 | Home, Jersey Hill, Chestnut, Home. 82 degrees 74% humidity Crossed paths with Sam and stopped to talk a couple of times. Heat index of 88 and it just killed me. Had to stop and walk a number of times because of it. | | | | . | 8/11/2009 | 5.1 | 0:47:41 | 0:09:20 | Home, Virginia, Home. Easy week. 70 degrees 98% humidity and fog. Very sweaty run. Did not run as slow as prescribed, but still felt very slow and easy. | | | | . | 8/13/2009 | 5.1 | 0:48:47 | 0:09:33 | Home, Virginia, Home. Slow easy run | | | | . | 8/15/2009 | 6 | 1:24:58 | 0:14:09 | 6 miles on a trail at Comlara park. a trail named something like James ~~ Memorial trail right next to the welcome center. Not sure if distance is accurate, but the terrain was moderate from the trail map...I think...used old trail shoes | | | | . | 8/16/2009 | 1.96 | 0:17:50 | 0:09:05 | Home, Lincoln, Home. Easy recovery run after yesterday. Still quite hot. Lots of people on the trail. | | | | . | 8/18/2009 | 4.17 | 0:37:55 | 0:09:05 | Home, Vernon, Home. 66 degrees and 98% Humidity. Easy run until I met Eric starting his run and then I matched his much faster pace for a little under a mile, which, explains me not hitting the correct overall pace. People are beginning to flood the trial. Need to try to go earlier. Felt a little of my soreness from Saturday come back. May have to reevaluate Thursdays hard run. | | | | . | 8/20/2009 | 5.8 | 0:49:36 | 0:08:33 | Home, Camel back over Emerson, Home. 64 degrees and 96 % humidity. 30:28 from Lincoln, Emerson, Lincoln (3.84) for a 7:56 pace for the tempo run. I felt tired before I went out the door this morning. | | | | . | 8/21/2009 | 2.96 | 0:27:11 | 0:09:11 | Home, Locust, Home. | | | | . | 8/23/2009 | 9 | 1:57:47 | 0:13:05 | Did same trail as last weekend. 72 degrees 52% humidity. Fun run! | | | | . | 8/25/2009 | 2.96 | 0:28:27 | 0:09:36 | Home, Locust, Home. Slow, easy run
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| | | | | | | | | . | 8/27/2009 | 7.21 | 1:08:03 | 0:09:26 | 3 x 1600 with total of 7 miles.
1.05 Mile; 7:29 Total time; 7:07 Pace
1.065 Mile; 7:20 Total time; 6:53 Pace
1.05 Mile; 7:22 Total time; 7:00 Pace
Good run or at least better than I thought it would be. 66 degrees 94% humidity 1 mph wind | | | | . | 8/28/2009 | 2.96 | 0:28:47 | 0:09:43 | Home, Locust, Home. slow easy rainy run | | | | . | 8/30/2009 | 9 | 1:59:23 | 0:13:15 | Did same trail as last weekend. Thought about doing 12, but was tired before I started so opted out. | | | | . | 9/1/2009 | 5.1 | 0:47:28 | 0:09:18 | Home, Virginia, Home. Slow easy run. 49 degrees on start. Could still feel some soreness from Sunday's run in my right outer quad. | | | | . | 9/3/2009 | 5.8 | 0:49:00 | 0:08:26 | Home, Emerson, Home. 3.84 Mile tempo w/ warm-up and cool-down ended up with 7:41 pace or 29:32 for the distance Good hard run. | | | | . | 9/4/2009 | 4.17 | 0:39:21 | 0:09:26 | Home, Vernon, Home. Slow easy run. quite a few people on the trail compared to usual | | | | . | 9/6/2009 | 9.81 | 1:32:33 | 0:09:26 | Run around Lake Bloomington. Ran with Sam around the outer and inner loops of the lake. It was a nice easy run and felt fine. Rain to start and then it tapered off and was just a slight breeze for the rest of the run. Thoroughly enjoyable. Saw lots of wildlife. | | | | . | 9/8/2009 | 2.96 | 0:27:10 | 0:09:10 | Home, Locust, Home. slow easy foggy run. Had to take head lamp, just to be safe. Felt really nice, but I noticed a little heal uneasiness and was mostly staying on my toes because of it. | | | | . | 9/9/2009 | 2.96 | 0:28:28 | 0:09:37 | Home, Locust, Home. another slow easy foggy run. not too bad. | | | | . | 9/10/2009 | 5.1 | 0:43:58 | 0:08:37 | Home, Virginia, Home. 3.14 Mile Tempo in 24:01 w/ 7:38 pace over all with 11:46 for first half. Really foggy run. My hair was extremely moist from the fog, but good run. | | | | . | 9/13/2009 | 13.1 | 2:00:16 | 0:09:10 | IVS half-marathon | | | | . | 9/15/2009 | 4.17 | 0:39:13 | 0:09:24 | Home, Vernon, Home. Slow easy run. still working soreness out of legs from Sunday's race. | | | | . | 9/17/2009 | 5.8 | 0:55:12 | 0:09:31 | Home, Emerson, Home. Slow easy run. | | | | . | 9/20/2009 | 7.91 | 1:20:33 | 0:10:10 | Home, Grove, Home. slow and easy. Stopped to go to the bathroom and to talk with friends, making for an even slower time. | | | | . | 9/22/2009 | 2.96 | 0:27:27 | 0:09:16 | Home, Locust, Home. Slow easy run | | | | . | 9/24/2009 | 5.1 | 0:43:30 | 0:08:31 | Home, Virgina, Home. 3.14 mile tempo in ~23:11 (forgot to look at watch after hitting split) w/ 7:22 pace overall. Dark out; could see breath with head lamp. Good run. | | | | . | 9/25/2009 | 5.1 | 0:54:51 | 0:10:45 | Home, Virgina, Home. Slow easy run | | | | . | 9/27/2009 | 7.56 | 1:11:28 | 0:09:27 | Home, Jefferson, Home. Slow easy run | | | | . | 9/29/2009 | 3.34 | 0:32:59 | 0:09:52 | Home, College, Home. Slow easy run. | | | | . | 10/1/2009 | 2.96 | 0:28:26 | 0:09:36 | Home, Locust, Home. slow easy run. | | | |
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| | | | | | | | | . | 10/3/2009 | 3.1 | 0:25:30 | 0:08:13 | Run the Woods | | | | . | 10/7/2009 | 4.75 | 0:49:16 | 0:10:22 | Home, South Triangle, Home. Slow easy run for recovery | | | | . | 10/9/2009 | 5.1 | 0:45:56 | 0:09:00 | Home, Virginia, Home. Mostly slow easy run | | | | . | 10/11/2009 | 5.1 | 0:44:25 | 0:08:42 | Home, Virginia, Home. | | | | . | 10/18/2009 | 6.48 | 0:58:44 | 0:09:03 | Home, Empire, Home. | | | | . | 10/20/2009 | 2.96 | 0:27:08 | 0:09:10 | Home, Locust, Home. Slow easy run | | | | . | 10/22/2009 | 5.1 | 0:44:46 | 0:08:46 | Home, Virginia, Home. 3.14 mile tempo run in 25:04 at 7:58/mile. took it a little slow because last week was an off week. | | | | . | 10/23/2009 | 2.96 | 0:27:23 | 0:09:15 | Home, Locust, Home. Slow easy run, but felt a little fast | | | | . | 10/25/2009 | 7.91 | 1:11:03 | 0:08:58 | Home, Grove, Home. Easy long run | | | | . | 10/27/2009 | 2.96 | 0:28:21 | 0:09:34 | Home, Locust, Home. Slow easy run | | | | . | 10/29/2009 | 5.1 | 0:47:59 | 0:09:24 | Home, Virgina, Home. 3.14 mile tempo run in 28:15 with ~3 minute poop break at ~8:02/mile while running. | | | | . | 11/1/2009 | 7.91 | 1:10:05 | 0:08:51 | Home, Grove, Home. Easy long run | | | | . | 11/3/2009 | 2.96 | 0:27:19 | 0:09:13 | Home, Locust, Home. Slow easy run | | | | . | 11/5/2009 | 5.1 | 0:44:45 | 0:08:46 | Home, Virginia, Home. Didn't want to do speed work so took it a little easier and enjoyed it. | | | | . | 11/10/2009 | 6.99 | 1:04:15 | 0:09:11 | Home, Locust(Blm), Home. Easy long run with 2:44 poop break. | | | | . | 11/13/2009 | 3.47 | 0:31:36 | 0:09:06 | Home, North, Home | | | | . | 11/17/2009 | 2.96 | 0:28:58 | 0:09:47 | Home, Locust, Home. Slow easy run in the rain. | | | | . | 11/19/2009 | 5.1 | 0:44:59 | 0:08:49 | Home, Virgina, Home. 3.14 mile tempo run in 25:32 @ 8:07/mile. | | | | . | 11/23/2009 | 7.56 | 1:12:38 | 0:09:36 | Home, Jefferson, Home. Slow easy run in 40 degree temps. Very nice | | | |
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