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12 miler with Jeff through short hills trails, 1:27:24 (7:16/m)
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Sunday, October 31, 2010
Friday, October 29, 2010
Track 12 X 400 (200 jog Rec)
1 mile warm-up, 4 strides, 12 X 400 (200 jog) 75, 76, 76, 75, 75, 75, 75, 76, 75, 75, 73, 73.
1 mile cool down
1 mile cool down
Thursday, October 28, 2010
6 miles (41:00) roads (6:50/m)
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6 miler roads with Jeff in 41:00 (6:50/m)
6 miler roads with Jeff in 41:00 (6:50/m)
Wednesday, October 27, 2010
Track 12 X 400 (200 jog)
Very windy, 1 mile warm-up, 4 strides, 12 X 400 with 200 jog recovery,
78, 78, 78, 76, 75, 74, 75, 75, 75, 76, 76, 76, 1 mile cool down
78, 78, 78, 76, 75, 74, 75, 75, 75, 76, 76, 76, 1 mile cool down
Sunday, October 24, 2010
101 miles for the week, 11 miles, 1:20:09 (7:17/m)
11 miles, 1:20:09 (7:17/m), trails with Jeff.......100 mile week
Saturday, October 23, 2010
10 miles trails/roads 73:59 (7:23/m)
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10 miles trails/roads 73:59 (7:23/m)
10 miles trails/roads 73:59 (7:23/m)
Friday, October 22, 2010
10.25 miles trails 4 X 100 strides 76:29 (7:38/m)
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10.25 miles trails 4 X 100 strides 76:29 (7:38/m)
10.25 miles trails 4 X 100 strides 76:29 (7:38/m)
Thursday, October 21, 2010
12.25 miles 1:32:29 (7:42/m) 4 X 100 strides
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12.25 miles 1:32:29 (7:42/m) 4 X 100 strides. Felt better today had a few carb drinks and a lot of food yesterday, will do the same today. Glycogen stores are back up, not getting more and more tired as the run progresses.
12.25 miles 1:32:29 (7:42/m) 4 X 100 strides. Felt better today had a few carb drinks and a lot of food yesterday, will do the same today. Glycogen stores are back up, not getting more and more tired as the run progresses.
Wednesday, October 20, 2010
5 miles easy 4 X hill work (41:46) (8:19/m)
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5 miles easy 4 X hill work (41:46) (8:19/m)
5 miles easy 4 X hill work (41:46) (8:19/m)
12.25 miles trails 1:34:38 (7:53/m) 4 X 100 strides
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12 miles trails 1:34:38 (7:53/m) 4 X 100 strides, Legs are coming back felt a lot better today.....ate a lot of carbs yesterday so must be helping....
12 miles trails 1:34:38 (7:53/m) 4 X 100 strides, Legs are coming back felt a lot better today.....ate a lot of carbs yesterday so must be helping....
Tuesday, October 19, 2010
easy 5 roads
easy 5 roads, 17 today, 17 yesterday. Legs and breathing are out of shape for this stuff.
12.25 miles 1:41:26 (8:26/m)
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12.25 miler trails 1:41:26 (8:26/m) 4 X 100 strides
12.25 miler trails 1:41:26 (8:26/m) 4 X 100 strides
Monday, October 18, 2010
5 easy trails
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5 miles easy with 4 X hill (44:20) 8:51/m hopefully legs will be back to normal tomorrow
5 miles easy with 4 X hill (44:20) 8:51/m hopefully legs will be back to normal tomorrow
12.25 miles (4 X 100 strides) easy trails, 1:36:56 (8:04/m)
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12.25 miles (4 X 100 strides) easy trails, 1:36:56 (8:04/m) Started out feeling okay as the run progressed pace slowed with same effort.......out of Glycogen? Time to refuel well.
12.25 miles (4 X 100 strides) easy trails, 1:36:56 (8:04/m) Started out feeling okay as the run progressed pace slowed with same effort.......out of Glycogen? Time to refuel well.
Sunday, October 17, 2010
trails 11 miles, 1:23:54, 7:36/m
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Easy run with Jeff trails 11 miles, 1:23:54, 7:36/m
Easy run with Jeff trails 11 miles, 1:23:54, 7:36/m
Saturday, October 16, 2010
17:27 6th overall
Not feeling too sharp that's for sure, hit the mile in 5:18, 2 miles 11:03, 3 miles 17:00 and 17:27 on the garmin.......race officials had 17:45 some kind of mix up in the chute...because the guy in 5th was just a few strides ahead of me...no chip times.
Wednesday, October 13, 2010
6 miles roads 43:35 (7:15/m)
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6 miles roads 43:35 (7:15/m)with Gary....good run legs feeling good easy 3 tomorrow Friday off and race Sat.
6 miles roads 43:35 (7:15/m)with Gary....good run legs feeling good easy 3 tomorrow Friday off and race Sat.
Tuesday, October 12, 2010
5 miles roads 36:51 (7:21/m)
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Morning easy 5 miles roads 36:51 (7:21/m)
Morning easy 5 miles roads 36:51 (7:21/m)
Monday, October 11, 2010
10 miler wet trails 69:55 (6:59/m)
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10 miler wet trails 69:55 (6:59/m), wet and rainy today and near the end it was pouring so pretty sloppy on the trails. Had a couple days off resting up a bit. Back into a mileage phase of steady 10 milers after Sat 5k race.
10 miler wet trails 69:55 (6:59/m), wet and rainy today and near the end it was pouring so pretty sloppy on the trails. Had a couple days off resting up a bit. Back into a mileage phase of steady 10 milers after Sat 5k race.
Friday, October 8, 2010
2 miles
mile warm-up 1 X 1 mile 5:45 very windy and legs not feeling too great......easy run tonight and hit the track tomorrow.
Thursday, October 7, 2010
6 miler with Jeff in 40:33 (6:45/m)
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6 miler with Jeff in 40:33 (6:45/m)on the roads
6 miler with Jeff in 40:33 (6:45/m)on the roads
Wednesday, October 6, 2010
6 miler 38:10 (6:21/m)
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6 miler 38:10 (6:21/m)in Fonthill with Gary on the bike
6 miler 38:10 (6:21/m)in Fonthill with Gary on the bike
Tuesday, October 5, 2010
Track 6 X 800(200 jog) in 2:40
6 miles total, Track 6 X 800(200 jog) in 2:40, 1 mile warm-up, strides, legs a bit sore from those 100's Sunday, 6 X 800 with 200 jog recovery 2:40, 2:40, 2:40, 2:40, 2:40, 2:40 on the nose. 1 mile cool down. Turnover was easier/better. Wet and windy.
Monday, October 4, 2010
6 miles easy trails
Did an easy 6 miles. Legs not responding had to take it easy, funny how 100's fast can mess up the legs......oh well let's see if my turnover improves for the 800's.
Sunday, October 3, 2010
43 miles for the week, 16 X 100(15's) Track
1 mile warm-up, 16 X 100 in 15 seconds, 1 mile cool down. Very windy so decided to work on turnover and form a bit.
Friday, October 1, 2010
3 miles Track 17:01-very windy
3 miles Track 17:01-very windy, 1 mile warm-up, 4 strides, it was very windy and i thought of just doing some leg turnover work instead a 3 miler against the wind etc. but I figured get it in the 3 miles and if it's 5:50 pace don't worry about it.....to my surprise 5:35 at the mile and and 11:20 at 2 miles. Next week should hit well under 17 with good weather. Did one mile cool down.
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