June 24th (Monday): Work 9:15am-5:40pm. Took the day off from running.
June 25th (Tuesday): Ran a workout at 7:31pm-(3mi. wu-23:25, drills+strides, 8x800 w/45-55sec rest-2:57, 2:54, 2:53, 2:54, 2:56, 2:54, 2:56, and 2:53, 2mi. cd-16:32) done at 8:52pm. 9mi. total on the day
June 26th (Wednesday): Took the day off from running.
June 27th (Thursday): Got in 10mi.-(78:01) at 6:24pm....didn't feel good after 7.5mi.
June 28th (Friday): Out for 3mi.-(25:28) at 12:29pm. Ran another 4mi.-(31:58) at 5:58pm...felt reallyy good :) .5mi.-(5:12) barefoot after on the bike path
June 29th (Saturday): Workout on the bike path-(3mi. wu-24:56, 6min. stretching break, 6mi. faster-41:02, 5min. water break, 5mi. cd-42:08-was bonking in the last couple of miles) Started at 1:32pm...done at 3:32pm. 14mi. total on the day
June 30th (Sunday): Took a good 90+min. nap during the afternoon. Out for an easy 3mi.-(24:40) at 6:36pm
A solid 43mi. for the week on 5 days of training
168mi. for June...making progress
Sunday, June 30, 2013
Sunday, June 23, 2013
Putting In The Work
June 10th (Monday): Got in 5mi.-(41:25) at 2:10pm...day off from work...pretty low key
June 11th (Tuesday): Out for a workout right after getting back from work...7mi. total-(2mi. wu on the track-15:38, drills+pick ups, 2mi. tempo on the track-12:50, and a 3mi. cd on the roads-24:21)..started it at 5:32pm. It was raining most of the time.
June 12th (Wednesday): Ran 3mi.-(23:38) at 11:57am. Hiked a mountain in the afternoon with Liz :)---about 3mi. round trip. Wet and slippery for most of the way. Very windy at the top, but we found some shelter and took a few pictures.
June 13th (Thursday): 7:25am wake up. Changed up and out for an easy 3mi.-(25:06) just to shake out the legs. Got in another 5mi.-(40:54) at 7:40pm in the rain
June 14th (Friday): A nice and easy 4mi.-(33:30) run at 7:43pm
June 15th (Saturday): 9:36am-(1.5mi. wu-12:28, drills + a couple striders, 9.4mi.---(according to my GPS watch) race-62:35, .5mi. cd-4:30)-11mi. total for the day...went through the 1st 5mi. of the race feeling good in 32ish..first 5k was right around 19:30
June 16th (Sunday): Out for an easy 7mi.-(58:10) with Kurt on the bike path. I wasn't too sore...just felt sluggish.
45mi. for the week
June 17th (Monday): Got in 3mi.-26:08 at 8:34am and another 3mi.-(24:21) at 7:00pm
June 18th (Tuesday): 5:17pm workout-(1mi. wu-7:48, dyamics, 1mi. of hill pick ups-6:30, 5mi.-6x3min. hard-2min. easy for rest and some more after for 34:24)-7mi. total for the day
June 19th (Wednesday): An easy 4mi.-(33:05) at 7:50am before work
June 20th (Thursday): Took the day off from running after a 20-day streak.
June 21st (Friday): An easy 4mi.-(33:36) at 8:55am
June 22nd (Saturday): Took another day off from running...not feeling motivated+trying to heal up my Achilles tendon even though it's minor
June 23rd (Sunday): Out for 7mi.-(55:20) at 11:10am. It was pretty humid and around 80 degrees out.
Only 28mi. for the week
June 11th (Tuesday): Out for a workout right after getting back from work...7mi. total-(2mi. wu on the track-15:38, drills+pick ups, 2mi. tempo on the track-12:50, and a 3mi. cd on the roads-24:21)..started it at 5:32pm. It was raining most of the time.
June 12th (Wednesday): Ran 3mi.-(23:38) at 11:57am. Hiked a mountain in the afternoon with Liz :)---about 3mi. round trip. Wet and slippery for most of the way. Very windy at the top, but we found some shelter and took a few pictures.
June 13th (Thursday): 7:25am wake up. Changed up and out for an easy 3mi.-(25:06) just to shake out the legs. Got in another 5mi.-(40:54) at 7:40pm in the rain
June 14th (Friday): A nice and easy 4mi.-(33:30) run at 7:43pm
June 15th (Saturday): 9:36am-(1.5mi. wu-12:28, drills + a couple striders, 9.4mi.---(according to my GPS watch) race-62:35, .5mi. cd-4:30)-11mi. total for the day...went through the 1st 5mi. of the race feeling good in 32ish..first 5k was right around 19:30
June 16th (Sunday): Out for an easy 7mi.-(58:10) with Kurt on the bike path. I wasn't too sore...just felt sluggish.
45mi. for the week
June 17th (Monday): Got in 3mi.-26:08 at 8:34am and another 3mi.-(24:21) at 7:00pm
June 18th (Tuesday): 5:17pm workout-(1mi. wu-7:48, dyamics, 1mi. of hill pick ups-6:30, 5mi.-6x3min. hard-2min. easy for rest and some more after for 34:24)-7mi. total for the day
June 19th (Wednesday): An easy 4mi.-(33:05) at 7:50am before work
June 20th (Thursday): Took the day off from running after a 20-day streak.
June 21st (Friday): An easy 4mi.-(33:36) at 8:55am
June 22nd (Saturday): Took another day off from running...not feeling motivated+trying to heal up my Achilles tendon even though it's minor
June 23rd (Sunday): Out for 7mi.-(55:20) at 11:10am. It was pretty humid and around 80 degrees out.
Only 28mi. for the week
Monday, June 10, 2013
A Good End To The Week
June 8th (Saturday): Got in 6mi.-(50:25) at 12:54pm. I went out to the trails by the water tower. It was nice to do some technical running and steeper than usual hill climbing.
June 9th (Sunday): 7:15ish wake up. Ran an easy 8mi.-(64:24) mostly on the packed, dirt bike path at 7:33am...back to shower and then to eat some breakfast. Hiked up Mt. Major with Liz and Adam(left us on the way down) around 1:40pm. Kurt and Seth came along, but they were on their own..running a couple miles before ascending the mountain and then a couple more after descending. Very nice weather for it and great views at the top! :)
41mi. for the week and a nice hike with my amazing girlfriend to complete it :)
June 9th (Sunday): 7:15ish wake up. Ran an easy 8mi.-(64:24) mostly on the packed, dirt bike path at 7:33am...back to shower and then to eat some breakfast. Hiked up Mt. Major with Liz and Adam(left us on the way down) around 1:40pm. Kurt and Seth came along, but they were on their own..running a couple miles before ascending the mountain and then a couple more after descending. Very nice weather for it and great views at the top! :)
41mi. for the week and a nice hike with my amazing girlfriend to complete it :)
Saturday, June 8, 2013
A Few Strides In The Right Direction
June 3rd (Monday): 6:15ish wake up. Changed and out for 4mi.-(31:45) at 6:41am
June 4th (Tuesday): Ran 3mi.-(24:38) at 7:16am. A nice, cool run for a change :) It has been too hot and humid lately.
June 5th (Wednesday): Out for 4mi.-(33:56-last half of a mile was barefoot) at 6:15am
June 6th (Thursday): Got in a solid, even-paced 10mi.-(74:08) at 7:29pm. I was 37:30ish through 5...ran a nice negative split on the way back with a 36:38. Went out to the paved bike path that goes along 89. I was just about the only one out there. I usually have g.i. tract problems on longer runs so this was a big confidence booster! :)
June 7th (Friday): Out for an easy 6mi.-(48:36) at 6:48pm through the rainy streets around where I live. Worked around 39hrs. this week :) I already have 27mi. so far...just need another 18 split up between Sat. and Sun. to reach my weekly quota.
June 7th (Friday): Out for an easy 6mi.-(48:36) at 6:48pm through the rainy streets around where I live. Worked around 39hrs. this week :) I already have 27mi. so far...just need another 18 split up between Sat. and Sun. to reach my weekly quota.
Sunday, June 2, 2013
The Constant Struggle
May 27th (Monday): Track workout with Kurt at 12:30pm. 2mi. wu-17ish, drills, striders, 3x1200m-4:15, 4:19, and 4:27 with 400m jog as rest, and just over 3mi. for a cd-26ish. 8mi. total for the day
May 28th (Tuesday): Ran 5mi.-41:44 at 7:34pm. Long day at work.
May 29th (Wednesday): Took the day off from running.
May 30th (Thursday): Took the day off from running. The struggle to fit in running with work has definitely been a problem lately. I need to get in some runs next week before work if I'm going to be over 40mi. for the week.
May 31st (Friday): Got in 3mi.-(24:42) at 8:35pm.
June 1st (Saturday): Over The River And Through The Woods 5k-(2mi. wu-17:00, drills, a strider or two, and 3.1mi. race-19:20 for 10th place overall) It was BOILING out for this one...at least 80 degrees at the start..more like 90 by the finish. My calves were tight and twitching after..no cooldown.
June 2nd (Sunday): Out for 6mi.-(47:20) at the tech at 11:58am. I just ran 6 loops around the XC course. The shade and nice breeze were very much needed.
27mi. for the week-going for 45mi. this next week :)
May 28th (Tuesday): Ran 5mi.-41:44 at 7:34pm. Long day at work.
May 29th (Wednesday): Took the day off from running.
May 30th (Thursday): Took the day off from running. The struggle to fit in running with work has definitely been a problem lately. I need to get in some runs next week before work if I'm going to be over 40mi. for the week.
May 31st (Friday): Got in 3mi.-(24:42) at 8:35pm.
June 1st (Saturday): Over The River And Through The Woods 5k-(2mi. wu-17:00, drills, a strider or two, and 3.1mi. race-19:20 for 10th place overall) It was BOILING out for this one...at least 80 degrees at the start..more like 90 by the finish. My calves were tight and twitching after..no cooldown.
June 2nd (Sunday): Out for 6mi.-(47:20) at the tech at 11:58am. I just ran 6 loops around the XC course. The shade and nice breeze were very much needed.
27mi. for the week-going for 45mi. this next week :)
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