Calvin Miller tune 🎸

Week 1: 40 miles Mon to Sun (Feb 5-11)

Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides

Strava blog

Sunday, March 31, 2013

3 miles easy


3 miles easy trails with Jeff,
23:12(7:44/m)

Saturday, March 23, 2013

1 mile easy

1 mile easy, thought knot was gone but still lingering.

Monday, March 18, 2013

Sunday, March 17, 2013

Track, 4 X 400, 1200, 1000, 800


Track with Jeff(calf held up)
1 mile warm-up
4 X 400 (400 jog) 80, 76, 75, 74
800 jog
1200 4:12 (400 jog) 1000 3:25 400 jog 800 2:44
1 mile cool down

Saturday, March 16, 2013

Calf rehab day 2

800 run 100 walk X 4
no problem with calf, progress, doubled the total distance from 1 mile to 2 miles and duration of each bout from 400 to 800. Tomorrow ditto:)

Friday, March 15, 2013

Calf rehab

400 run, 200 walk x 4.....bloodflow into the calf and no twinge or popping....so progress was made repeat tomorrow :)

Monday, March 11, 2013

Sunday, March 10, 2013

Track 6 x 300, 3 X 1000


Hit the track with Matt and Jeff....
1 mile warm-up, strides
6 X 300(300 jog) 55, 55, 54, 54
600 jog set break
3 X 1000 (500 jog) 3:23, 3:25, 3:24
1 mile cool down

Saturday, March 9, 2013

15 miles, 1:42:45 (6:51/m)


with Jeff, hill work thurs
put some junk in the legs
7:19, 6:46, 6:56, 6:43, 6:44,
6:45, 6:53, 6:52, 7:06, 6:50,
6:50, 6:46, 6:51, 6:32, 6:45
http://connect.garmin.com/activity/282235283

Thursday, March 7, 2013

hillwork, 1 hour, 7.06 miles

Untitled by runperryrun at Garmin Connect - Details
1 hour of hills, 7.06 miles (8:29/m)
1 mile warm-up,Hydro hill beginning of railing to the top 5 times, then ran the bottom portion on pavement the railing 5 times, then 5 X 100 strides....and back in 1 mile cool down.
8:01, 8:32, 8:23, 9:00, 8:48, 8:43, 8:07
.06, 25.6

Wednesday, March 6, 2013

13 miles, 1:40:51 (7:45/m)

Untitled by runperryrun at Garmin Connect - Details

easy run
shake out the legs from the track yesterday
trails too wet still, so trails and roads combination today
a lot of mud:)
7:58, 8:18, 8:06, 7:49, 7:25, 7:26,
7:34, 7:39, 7:34, 7:37, 7:47, 7:37, 7:53

Tuesday, March 5, 2013

12 miles at the track


12 miles total

3 mile warm-up, strides within last mile 150's X 4
8 X 200(200 jog) 38, 38, 38, 37, 36, 36, 36, 36
400 jog
4 X 800(400 jog) 2:45, 2:45, 2:45, 2:45
3.5 mile cool down and drills

Saturday, March 2, 2013

Shamrock 8k, 29:32

Untitled by runperryrun at Garmin Connect - Details

2 mile warm-up strides,
ran the shamrock 8k road race 5500 people
5:45, 5:46, 6:12, 6:27, 5:20
2 mile cool down
had some right calf issues at 2 miles, hard to push off

scroll down to the 8k
http://results.score-this.com/SearchresultsPageSSChipStart.html?raceid=20130302OFWS