| Date | Exercise | Distance | Comments |
| Jul 22, 09 Wednesday | Swam | 1300 yds | Joined Andy Pele for his swim workout. He was doing 30 x 50 meters on a minute.
I did 20 x 50, came in around 46 seconds on most of them. Good workout! |
| Jul 16, 09 Thursday | Ran | 3.10 miles | Avg pace - 6:03, Avg HR - 181, Max HR - 193, Mile splits - 6:00, 6:02, 5:59(not
a full mile), 4th OA with a time of 18:03, course .12 mile short... Felt like
this was one of my smarter races run in a while, nice even & measured effort,
didn't go out too fast and moved up to 4th after being in 10th a mile in. |
| Jun 19, 09 Friday | Swam | 1000 yds | 1st time recording a workout in over a year! :( Easy 200 followed by 5 x 100
around 1:25 pace, ending with easy 300. |
| Mar 29, 08 Saturday | Ran | 26.20 miles | Olathe Marathon, see race report for details... |
| Mar 26, 08 Wednesday | Ran | 3.00 miles | Track nite workout but since I'm tapering for the marathon this Saturday I took
it really easy. |
| Mar 24, 08 Monday | Ran | 5.36 miles | Ran the C route of the Tues/Thurs run, days route was Dave's Devil. Easy paced
run as part of marathon taper. |
| Mar 23, 08 Sunday | Ran | 3.83 miles | Easy paced recovery run on some trails, through downtown, and campus. |
| Mar 22, 08 Saturday | Ran | 13.10 miles | Very windy Sedalia 1/2 Marathon. Tried to run this controlled, what I think I'm
going to try and run next week in the Olathe Marathon. Felt pretty good for the
whole thing until I tried to pick up the pace in the last 3 miles. 2nd fastest
1/2 marathon for me ever! If it weren't for the wind and not having a pace
setter, might have run a PR... |
| Mar 20, 08 Thursday | Ran | 7.15 miles | 7 mile run wearing a ton of clothes to sweat out a few pounds. Not run very
fast, just kept moving and sweating! |
| Mar 19, 08 Wednesday | Ran | 6.00 miles | 3 miles on the treadmill this morning, another 3 miles this evening on the track
at track nite. Pretty low key track nite for me since I'm tapering for the
marathon. Ran most of the repeats relaxed except for one all out 400 to see if I
could break a minute, ended up at 62.4! Fastest 400 for me ever... |
| Mar 17, 08 Monday | Ran | 5.32 miles | Fairly easy run, kept it mostly recovery pace. First run with the new Garmin
305, nice to be able to meander around town and know exactly where my total
mileage is at. Also neat to see my pace... |
| Mar 16, 08 Sunday | Ran | 13.00 miles | Long easy paced run to start out taper week two. Kept it pretty relaxed for this
run. |
| Mar 15, 08 Saturday | Ran | 5.32 miles | St. Patty's day 5k with another 2 miles including the warm up and cool down.
Race felt good, went out slow for the first mile and then picked up the pace the
next two miles for probably my first 5k negative split! |
| Mar 13, 08 Thursday | Ran | 8.00 miles | Thurs morn run, ran to the bridge and back. Ran with Steve M. nice pace, maybe a
little fast following last nights track workout... |
| Mar 12, 08 Wednesday | Ran | 5.00 miles | Track night workout. Lead the main workout that Ted had emailed out, then did 4
x 400 followed by 4 x 200 on my own. For that segment averaged 4:58 pace with
the fastest segment a 30.49 200... |
| Mar 11, 08 Tuesday | Ran | 3.00 miles | Easy recovery run on the downtown/campus loop. |
| Mar 11, 08 Tuesday | Ran | 6.50 miles | Tuesday morning group run, Tripp 10k. Went hard since I wasn't running long.
Averaged 6:40 pace which included the first two mile warm up so the pace was
quite high. … |
| Mar 10, 08 Monday | Ran | 4.00 miles | 4 mile recovery run on the "trails" along stadium... |
| Mar 9, 08 Sunday | Ran | 17.00 miles | 4 mile warm up followed by a 10 mile tempo run at around 6:40 pace. Legs felt
really tired from 80 mile week leading up to this. 3 mile shuffle home following
tempo run... |
| Mar 8, 08 Saturday | Ran | 11.00 miles | 11 mile run at Rockbridge State park. Still pretty muddy, took this run really
easy. |
| Mar 7, 08 Friday | Ran | 9.00 miles | Nice long recovery/easy run. Ran late, didn't leave the apt until 7pm so I ran
in the dark on the MKT trail, nice run, a little windy and cold... |
| Mar 6, 08 Thursday | Ran | 2.25 miles | Easy run to Chipotle for lunch and then back to work. The run back was a little
painful running with so much food in my stomach! |
| Mar 6, 08 Thursday | Ran | 8.00 miles | Easy 8 mile run to the mulch pile and back. Ran the last mile at a brisk pace as
I was feeling good. |
| Mar 5, 08 Wednesday | Ran | 8.00 miles | Track nite workout, 3.75 miles at 5:22 pace, mostly done in 400's. With jogging
in between and the run there and back, total of 8 miles. |
| Mar 5, 08 Wednesday | Ran | 2.00 miles | Easy run on the treadmill in the morning. |
| Mar 4, 08 Tuesday | Ran | 13.50 miles | Ran to the Tuesday morning group and did the Jaira's jaunt, cut back on the MKT
trail off stadium and then back up Forum and home. |
| Mar 3, 08 Monday | Ran | 6.00 miles | 3 mile run in the morning on the treadmill and a 3 mile recovery run in town in
the evening, both recovery pace runs. |
| Mar 2, 08 Sunday | Ran | 20.00 miles | 20 miles worth of running at Rockbridge. Really muddy but beautiful weather. |
| Mar 1, 08 Saturday | Biked | 43.00 miles | Rode the Ashland loop with a decent sized group. Good ride... |
| Mar 1, 08 Saturday | Ran | 3.00 miles | Warm up and cool down prior to 5k in the morning, plus 1.25 mile run after bike
ride. |
| Mar 1, 08 Saturday | Ran | 3.10 miles | Run with the Eagles 5k - 2nd win of the season, 6:01 pace. |
| Feb 29, 08 Friday | Ran | 3.00 miles | 3 miles easy run. |
| Feb 28, 08 Thursday | Ran | 2.50 miles | Rad to Chipotle for lunch and ran back to work for 2.5 easy miles. |
| Feb 28, 08 Thursday | Ran | 6.30 miles | Moderate paced run iwth the Tues/Thurs group. Ran a little faster than I had
planned but I was feeling good. |
| Feb 27, 08 Wednesday | Ran | 6.50 miles | 1st Track nite. I ran to the track and did my own workout, 6 x 800. Did a 400
jog between each 800. Cooled down running home, good workout, avg pace of 1:45
for the 800's. |
| Feb 26, 08 Tuesday | Ran | 3.00 miles | Easy run to Flat Branch for Ted's B-day. Ate some pie and hung out with friends
and then ran home, easy 3 miles |
| Feb 26, 08 Tuesday | Ran | 14.00 miles | 14 Mile long run, ran to the Tues morning group run. The route for the day was
Dave's evil. Very windy day, around 30 with a windchill of 19. Took this run
slow except for a few stretches in the group run where I pushed it a little. |
| Feb 25, 08 Monday | Ran | 3.00 miles | Easy 3 mile recovery run following tomorrow 19.3 mile run. |
| Feb 24, 08 Sunday | Ran | 19.30 miles | 3rd Olympiad 1/2 Marathon - Snowy and slushy at start, turned out to be a nice
day for a run! Was hoping I might run a PR, but there were no mile markers and
no one around me to run with. Still, I was happy with my time, averaging 6:35
per mile. After taking a 5 to 10 minute break and getting a little food and hot
chocolate I went back out and ran the 10k course as well for a 19.3 mile run. |
| Feb 23, 08 Saturday | Ran | 2.49 miles | 4k race, Mud & Guts Cross Country race. I ran faster than I expected I would,
6:02 pace! Very hilly and the ground was frozen with a snow/ice cover. |
| Feb 21, 08 Thursday | Ran | 8.10 miles | Tempo run west on trail to bridge and back. Started off running slow as a warm
up. Several in the group didn't warm up long and took off. It was tough, but I
kept warming up and waited until Scott to really pick up the pace and try to
reel everyone back in. Managed to do it, but I definitely slowed down once I got
to the front and didn't have anyone to chase... Great workout, should be ready
for this weekend! 6:47 pace... |
| Feb 20, 08 Wednesday | Swam | 1000 yds | 1000 yard swim, done by swimming 5 x 200. |
| Feb 20, 08 Wednesday | Ran | 3.25 miles | 25 minute run on the treadmill. Boring as heck, about as long as I feel like
running inside! Kept this easy, recovery pace. |
| Feb 19, 08 Tuesday | Ran | 9.30 miles | Drier Dirty 1/2 Dozen - Tough run, ran with Menash until the last 1.5 miles or
so. He kept the pace high, probably around 6:40 pace on a pretty hilly course.
Really cold headwind on Stadium, felt like I had frostbite somewhere I won't
say... :( |
| Feb 18, 08 Monday | Biked | 10.00 miles | 35 minutes on the rollers while watching House. Rode without the front fork
stand/holder so had to concentrate on ballance, a little tougher this way. |
| Feb 17, 08 Sunday | Biked | 10.00 miles | 43 Minutes on the rollers while watching Lost. Mostly just took it easy and
spun... Calling it 10 miles. |
| Feb 17, 08 Sunday | Ran | 7.00 miles | Good workout with Ted Z, calling it 7 miles but not really sure on the exact
distance. Ran to the parking garage by the Rec Center and ran up each flight of
stairs 2 times and down the parking garage. |
| Feb 16, 08 Saturday | Ran | 7.50 miles | 1st win of the year! Went up to Moberly and ran the Have-A-Heart 10k. Turned out
to be more of a solo tempo run escorted by a police car through Moberly. Only
around 20 runners and the closest behind me was just under 10 minutes back at
the end. So while getting a win felt great, it was a little disappointing not to
have any competition to push me a little... |
| Feb 14, 08 Thursday | Ran | 3.50 miles | Easy 3.5 miles on some trails close to my place. Got nice and muddy! |
| Feb 14, 08 Thursday | Ran | 8.00 miles | Tues/Thurs morning run, to the bridge and back. Ran fartleks with Mike Tripp and
Menash, good run! |
| Feb 13, 08 Wednesday | Ran | 7.50 miles | Long recovery run, maybe a little to fast at the start but midway through I got
hungry and kind of crashed. Slowed down and just brought it home. |
| Feb 13, 08 Wednesday | Ran | 2.00 miles | 2 mile run on the treadmill, reminded me why I don't like running on the
treadmill! |
| Feb 12, 08 Tuesday | Ran | 8.00 miles | President's hill run this morning, icey conditions so it was modified to stay on
the trail more. I added an extra hill in up a new spur. Ran this at tempo pace,
probably running around 6:30 pace for the middle 3 or 4 miles but I couldn't
keep it up and fell back off the pace a little. |
| Feb 11, 08 Monday | Ran | 8.20 miles | Great run in the snow and cold! Took it easy and enjoyed the fresh snow/ice.
Glasses iced over, made it a little difficult to see towards the end while it
was getting dark. |
| Feb 10, 08 Sunday | Ran | 12.00 miles | Around a 2 hour run at Rockbridge getting in about 12 miles or so. Very cold at
the start but not bad 20 or 30 minutes in. Going to try to keep the high mileage
this week but not as long on the individual runs plus work in a couple faster
runs. |
| Feb 9, 08 Saturday | Ran | 12.32 miles | 15k Frostbite run in St. Louis' Forest Park. Was hoping to go under 1 hour, but
realistically I knew this was the end of another high mileage week so it would
be tough. Mile splits: 6:22, 6:40, 6:33, 6:47, 6:44, 6:36, 6:57, 6:24, 6:07,
2:16 for the final .3. Happy with the time, especially with being able to finish
strong. Followed up with a 3 mile cool down following the race. Jogged out and
met up with Gwenna and ran in with her. |
| Feb 8, 08 Friday | Ran | 5.90 miles | Nice easy 6 mile run ran at recovery pace. Just loosening up the legs for
tomorrows 15k... |
| Feb 7, 08 Thursday | Ran | 13.50 miles | Another long run, feeling a little slower than Tuesday, probably from not
running yesterday... Morning route was the Rain Run, I did the B route and ran
back home the A route in reverse. |
| Feb 5, 08 Tuesday | Ran | 13.10 miles | Wasn't planning on running quite this long but since it wasn't raining and my
legs felt better than expected I went with it! Ended up averaging 7:50 pace
which was surprising considering the mileage in my legs already on the week.
Good run... |
| Feb 4, 08 Monday | Ran | 6.20 miles | Easy 6 mile run, around 8 minute pace, recovering from 20 miler on Sunday. |
| Feb 3, 08 Sunday | Ran | 20.00 miles | At least 20 miles worth of running on trails at Rockbridge. Longest continuous
run for me in years! Mostly kept the pace easy with around 30 minutes mixed in
where I picked up the pace. Good run... |
| Feb 2, 08 Saturday | Ran | 10.00 miles | 10 miles total running for the day with 3.1 miles in the form of a 5 race, the
"Nut Race". Ran an 18:58 for 6:06 pace, one of my better 5ks in a while which is
awesome considering the mileage I've put in for the week. |
| Feb 1, 08 Friday | Ran | 3.00 miles | 3 mile easy recovery run, trying to get legs ready for 5k in the morning. |
| Feb 1, 08 Friday | Swam | 1800 yds | Swam with the masters again. Good workout, forget the details. Worked some on
IM, I'm horrible at it! Swam a few fast 100's... |
| Jan 31, 08 Thursday | Ran | 13.00 miles | Thought I was going to run 11 miles when I started out since the morning run was
to the mulch pile and back. I figured I could run to the start, do the run and
get a ride back after getting our picture taken. But I didn't realize they would
take pictures first. Since I felt good on the run I decided I could go a little
farther so I ran back from the mulch pile to MKT trail, turned right and headed
back to stadium. 13 miles on the day with 4 of them at a decent clip around 7:15
pace or so. |
| Jan 30, 08 Wednesday | Ran | 4.25 miles | 4.25 mile run inside on the treadmill following swim workout, 8:00 pace. |
| Jan 30, 08 Wednesday | Swam | 1800 yds | 500 warm up straight swim, 500 w/pull buoy at 1:30 pace, 400 pull w/paddles at
1:25 pace, 300 free w/fins at 1:25 pace, 100 cool down, 1,800 total. |
| Jan 29, 08 Tuesday | Ran | 13.00 miles | Ran to the Tuesday 5:30am run. The route was Dave's Devil so with running to the
start and everything got in 13 miles for the day. |
| Jan 28, 08 Monday | Ran | 5.00 miles | 5 mile recovery run, legs feeling a little sore following yesterdays 22 mile
total. Kept it fairly easy pace except for the last 2 miles where I picked it up
a little and probably went around 6:45 pace... |
| Jan 27, 08 Sunday | Ran | 22.00 miles | This was actually two runs and I'm just being lazy and entering them as one!
First run was 10 miles this morning at Rockbridge, so it was very hilly and
slow, around 1:38 for that run. Second run was 12 miles this evening, down to
the MKT trail and out to Scott and back. Ran a little faster than at Rockbridge
since it was flat, but still took it fairly slow. Around 1:30 for the second
run. Briefly considered putting on warmer clothes and going back out for 5.2
more miles to get in a full marathon today, but only thought about it briefly! |
| Jan 26, 08 Saturday | Ran | 5.00 miles | 5 mile easy run through Stephen's park, downtown, and campus. |
| Jan 25, 08 Friday | Swam | 2200 yds | 1st time swimming with the masters group. Swam for the 1st time last week in
three months, 1,000 yards. Didn't think I would swim much today, but ended up
getting in a decent workout:
300 yd warm up, 300yd pull, 3 x200yds (swim, drill, swim), 400yd pull, 5 x
100yds on 2:00 (1:31, 1:33, 1:34, 1:36, 1:38), 100yd cool down. |
| Jan 24, 08 Thursday | Ran | 5.00 miles | 5 mile easy run with the am group. Super cold so we ran really short. Went hard
for a little bit, but nothing too fast. |
| Jan 23, 08 Wednesday | Ran | 9.50 miles | Nice even paced 9.5 mile run after work this evening. Took yesterday completely
off. Was going to swim and run this morning but slept in instead. Tonights run
felt good, extended it to 9.5 instead of 8. |
| Jan 21, 08 Monday | Ran | 9.50 miles | Ran around 9.5 miles at Rockbridge this afternoon. Easy pace, ran for about an
hour and 15 minutes, good run. |
| Jan 20, 08 Sunday | Ran | 7.50 miles | Good and fun run, 7.5 miles at around 7:30 or so pace. Incorporated all the
single track trails I could around my house. Here's the
map |
| Jan 19, 08 Saturday | Swam | 1000 yds | 1st swim of the year! Couldn't stand seeing that big fat 0 on the yards swam on
my website's front page... Only got in 1000 yards, arms felt sore only 500 yards
in! Nothing structured with this workout, just kept track of the yards and got
1000 yards in... |
| Jan 19, 08 Saturday | Ran | 4.00 miles | Ran indoor on the treadmill at the Mizzou Rec center. 4 mile run at around 7:30
average pace. Felt pretty good, much easier than running that pace on the
treadmill in the past. Achilles are feeling a little tight/sore, thinking I
might need to back off a little on the running for the next week and than ramp
up the mileage the following week. 55 miles total for the week running... |
| Jan 17, 08 Thursday | Ran | 9.50 miles | Another Tues/Thurs run. Supposed to be snowing this morning, but it was misting
instead when I started out. Turned into rain on my run to the start, was soaked
by 5:30 when I joined up with everyone else. Did the mulch pile run so I just
kept on going to Old Hwy 63 and back home for a total of 9.5 miles. |
| Jan 16, 08 Wednesday | Ran | 8.20 miles | 8 mile loop ran at around 7:30 pace. |
| Jan 15, 08 Tuesday | Ran | 11.00 miles | 11 mile run. Ran to the Tues morn. and ran with them as we ran the Drier Dirty
Dozen run. Turned off from that route once back to Providence and headed home. |
| Jan 14, 08 Monday | Ran | 5.00 miles | 5 mile easy recovery run. Walked president hill... |
| Jan 13, 08 Sunday | Ran | 17.00 miles | Great workout, longest run in probably 4 years... Looking back, probably my
longest run since Ultramax 04'! 3 hour run, around 17 miles total. Most of this
was run at probably around 8 or 9 minute pace. Very hilly running, going for
time more than distance. Started out running with around 8 other guys, three of
us ran the whole time. Great workout... |
| Jan 12, 08 Saturday | Ran | 4.00 miles | Planned on running and then swimming but the swimming pool was closed. Ran the 4
miles on the treadmill. This made for a total of 45 miles for the week, most
miles run in a week for probably several years! Planning on getting in 50 to 60
next week... |
| Jan 10, 08 Thursday | Ran | 14.00 miles | Ran to the Tue/Thur run, ran the 7.6 mile course for the day (bridge and back),
and then ran back home. 14 miles for the total, felt pretty good for the whole
run. |
| Jan 8, 08 Tuesday | Ran | 10.00 miles | 10 mile run, got started late so this was all in the dark. Kept a pretty good
pace, felt much better than on Sunday. Probably helped that I ate a good meal
around 2 hours before the run so nutritionally I was good. |
| Jan 7, 08 Monday | Ran | 4.00 miles | Short easy run, active recovery... |
| Jan 6, 08 Sunday | Ran | 13.00 miles | 13 mile run, long run/easy pace. Felt pretty sluggish, probably a result of the
10k race and 25 mile bike ride previous day. Actually walked a few times... |
| Jan 5, 08 Saturday | Biked | 30.00 miles | Not the exact distance I biked, somewhere between 25 and 30 miles. Recording it
as 30 miles, good ride! |
| Jan 5, 08 Saturday | Ran | 6.20 miles | 10k race, thought I could run it faster than last year but I didn't. But I did
place one place higher than last year, 3rd overall! |
| Jan 3, 08 Thursday | Ran | 7.60 miles | Rain run at the Thursday morning run. Very cold, single digits with the wind
chill factor. Ran the first 5 miles pretty hard, faded at the end... |
| Jan 1, 08 Tuesday | Ran | 7.00 miles | Presiden't route at the Tuesday morning run. Ran from home, temps around 10
degrees and very windy... mostly an easy to moderate run. |
| Dec 23, 07 Sunday | Ran | 13.10 miles | Snowball series 1/2 Marathon. Total time of 1:33:03, very cold run. Temperature
around 25 with a wind chill of 13 degrees. Felt decent... |
| Dec 20, 07 Thursday | Biked | 10.00 miles | 41 minutes on the rollers |
| Dec 19, 07 Wednesday | Biked | 10.00 miles | 41 minutes on the rollers watching Lost... |
| Dec 17, 07 Monday | Biked | 10.00 miles | 41 minutes on the rollers |
| Dec 17, 07 Monday | Ran | 5.00 miles | 5 mile run at a decent pace, around 7:30 pace. |
| Dec 16, 07 Sunday | Ran | 10.00 miles | 10 mile run at St. Joe State Park. Path was snow covered and since this 1 run
was double the miles I did all of last week I took it easy. |
| Dec 15, 07 Saturday | Biked | 10.00 miles | Biked on the rollers again, 41 minutes or the lenght of one episode of Lost. |
| Dec 13, 07 Thursday | Biked | 10.00 miles | 41 minutes on the rollers. |
| Dec 12, 07 Wednesday | Biked | 20.00 miles | Rode for an hour and ten minutes on the trainer tonight. Calling it 20 miles,
felt good. Boy, sure is boring riding indoors! Watched an episode of Lost and
the 5:30 news... |
| Dec 11, 07 Tuesday | Ran | 5.00 miles | Ran my typical 5 miles loop this evening at 4pm. Got rained on pretty hard, but
at least it wasn't too cold. Took it easy, ran around 7:40 pace. First run in a
week! |
| Dec 11, 07 Tuesday | Biked | 10.00 miles | Forty-one minutes on the trainer this morning while watching an episode of Lost,
calling it 10 miles... |
| Dec 10, 07 Monday | Biked | 10.00 miles | Forty-minutes on the trainer, calling it 10 miles again... |
| Dec 9, 07 Sunday | Biked | 20.00 miles | Rode for an hour and twenty minutes on the trainer. Was planning on running, but
it has been raining and cold forever now! Calling this a 20 mile ride... |
| Dec 8, 07 Saturday | Biked | 10.00 miles | Had planned on running, but was wet and cold so I rode for forty-one minutes. |
| Dec 4, 07 Tuesday | Ran | 6.60 miles | Ran with the Tuesday morning group in Columbia. Ran this fairly hard, probably
around 6:40 pace. |
| Dec 1, 07 Saturday | Ran | 9.30 miles | Ran the 1st run of the Snowball Series. Took place at Queeny park. Very hilly
15k, ended up probably around 10th overall. Averaged exactly 7:00 pace on a
tough course. Weather was cold, right around freezing. |
| Nov 29, 07 Thursday | Ran | 5.00 miles | Another run over lunch, took it a little easier. Was planning on 8 minute miles,
ran a little harder and did around 7:35 pace. Still felt easy... |
| Nov 29, 07 Thursday | Biked | 10.00 miles | Watched another episode of Lost this morning while riding for around 43 minutes.
Easy pace, kept heart rate low. |
| Nov 28, 07 Wednesday | Biked | 10.00 miles | Another ride on the bike, rode in a little higher gear, more of a leg/strength
workout. |
| Nov 27, 07 Tuesday | Ran | 5.00 miles | 5 mile run over lunch break. Decent paced run, kept it a 7 minute mile average.
Felt good... |
| Nov 26, 07 Monday | Biked | 10.00 miles | 43 minute ride on the rollers watching TV. |
| Nov 25, 07 Sunday | Biked | 20.00 miles | Very cold and wet ride! Was going to ride 60+ miles with some Big Shark riders,
but after riding 10 miles in the cold rain(36 degrees and rainey) I decided to
turn around and ride back to the car. Ended up getting a flat on the ride back,
froze my hands fixing it!
|
| Nov 24, 07 Saturday | Ran | 10.00 miles | Great River Road Run, went out hoping to run it in 1:05. To do this I would need
to do 6:30 pace. Ended up at 1:05:42, 6:34 pace. The mile splits were: 6:43,
6:25, 6:30, 6:33, 6:45, 6:33, 6:43, 6:48, 6:48, 5:58. |
| Nov 20, 07 Tuesday | Ran | 5.00 miles | 5 mile run at 6:20am. Ran easy, averaged around 8 minutes per mile... |
| Nov 20, 07 Tuesday | Biked | 10.00 miles | 45 minute ride indoors on the trainer. Went a little harder than I do most of
the time, pretty good ride. |
| Nov 18, 07 Sunday | Ran | 7.50 miles | Ran the trail out at Pere Marquete State Park with the St. Louis Triathlon Club.
Good run, kept it easy for the most part except for a few stretches where I
pushed it a little. |
| Nov 17, 07 Saturday | Ran | 3.10 miles | Ran the Farmington Turkey Trot. Pretty decent race. At least four members of the
State Champ Potosi cross county were there, knew I couldn't win with them there,
but I had a good race... |
| Nov 13, 07 Tuesday | Ran | 5.00 miles | Ran a 5 mile tempo run after work. Averaged 6:45 per mile for the five miles,
tough workout. |
| Nov 13, 07 Tuesday | Biked | 8.00 miles | Rode on the trainer 30 minutes after running tonight. Probably equivalent to 8
miles or so... |
| Nov 12, 07 Monday | Biked | 10.00 miles | Rode on the trainer again for about 45 minutes. Probably equivalent to 10 miles
or so... |
| Nov 11, 07 Sunday | Biked | 10.00 miles | Rode on the trainer for about 45 minutes, took it really easy, probably
equivalent to 10 miles or so... |
| Nov 11, 07 Sunday | Ran | 6.00 miles | Was going to do a long run, but I was feeling really sore from the day before.
Instead of going long, I ran to the steepest hill around and did 5 repeats on
it. Really hurt... |
| Nov 10, 07 Saturday | Biked | 25.00 miles | 25 mile mountain bike ride on the Berryman Trail. Took about 3 hours and 30
minutes of riding. Tough workout, hands and upper body really hurt afterwards...
Gonna go back and do it again soon! Fell 5x's, 3 really spectacular falls. |
| Nov 4, 07 Sunday | Biked | 10.00 miles | Rode on the rollers for around 45 minutes while watching the second half of "We
Are Marshall". Rode easy, recovery/base ride. |
| Nov 4, 07 Sunday | Ran | 9.00 miles | Ran 9 miles of the 11 mile loop. Easy pace, maybe ran a little too hard on some
of the miles. Splits were: 7:59, 8:17, 7:48, 7:29, 7:12, 7:11, 8:10, 8:02, 7:28.
After the 9 miles were up, walked about 1/2 a mile, jogged 1, then walked the
last 1/2 mile. |
| Sep 4, 07 Tuesday | Biked | 18.00 miles | |
| Sep 3, 07 Monday | Ran | 7.30 miles | |
| Sep 1, 07 Saturday | Ran | 3.00 miles | LSL Short Course Tri |
| Sep 1, 07 Saturday | Biked | 12.00 miles | LSL Short Course Tri |
| Sep 1, 07 Saturday | Swam | 600 yds | LSL Short Course Tri |
| Aug 19, 07 Sunday | Ran | 3.00 miles | |
| Aug 16, 07 Thursday | Biked | 25.00 miles | |
| Aug 15, 07 Wednesday | Biked | 25.00 miles | |
| Aug 14, 07 Tuesday | Biked | 20.00 miles | |
| Aug 13, 07 Monday | Swam | 1200 yds | |
| Aug 12, 07 Sunday | Ran | 11.00 miles | |
| Aug 11, 07 Saturday | Biked | 30.00 miles | |
| Aug 9, 07 Thursday | Biked | 30.00 miles | |
| Aug 8, 07 Wednesday | Swam | 1000 yds | AM Swim |
| Aug 8, 07 Wednesday | Ran | 5.00 miles | Track workout w/ Ted's group |
| Aug 7, 07 Tuesday | Ran | 8.00 miles | 8 mile run with the Tues/Thurs group. Achilles hurt for the first few miles and
was a little irritated on some of the hills. Tried to keep my pace down, maybe
ran a little faster than I should have. |
| Aug 6, 07 Monday | Swam | 1750 yds | 200 warm up, 100 kick, 100 pull, 12 x 50 free on a minute (odds drill), 12 x 25
on 30, 200 kick w/fins each 50 faster (final 50 did in 30" w/kick board), 100
cool down. |
| Aug 5, 07 Sunday | Biked | 18.00 miles | MO State Criterium - 35 minutes plus 3 laps for about 18 miles or so. Never felt
to difficult, was always in the front group of about 6 and ended up sprinting it
out for the win, finished 2nd by half a wheel length... |
| Aug 4, 07 Saturday | Swam | 2112 yds | Swim portion of the Steelhead Triathlon. Swim felt decent other than my Achilles
hurting on the run in. However, my goggles kept fogging up and since we were
headed into the sun I couldn't see very well. I stopped 4 times to clear my
goggles. Also, the up down motion from the waves made me feel slightly
sea-sick... |
| Jul 25, 07 Wednesday | Biked | 20.00 miles | Did the hill ride tonight. Only did a few of them and then cut out early... |
| Jul 24, 07 Tuesday | Biked | 20.00 miles | 20 mile ride following 8 mile run, averaged around 20 mph |
| Jul 24, 07 Tuesday | Ran | 9.00 miles | Did the Tues morning run, around 8 miles, followed this with a 20 mile bike and
then a 1 mile run. All of this was around 85% race pace... |
| Jul 22, 07 Sunday | Biked | 24.80 miles | Did the MO State 40k TT. Didn't feel very strong, was windy the whole time. Went
1:01:48 for an average speed of 24.13mph. |
| Jul 19, 07 Thursday | Ran | 3.00 miles | 3 miles of running following the biking, easy pace... |
| Jul 19, 07 Thursday | Biked | 20.00 miles | Did a brick at the Thursday intervals. 20 miles of biking going hard for the
first half, led most of the way out and then spun easily on the return. |
| Jul 18, 07 Wednesday | Ran | 4.00 miles | Ran the track workout 2x800, 2x400, and 2x200. Ran 1 of the 400's close to all
out, did a 67... total with w/up and c/down was around 4 miles |
| Jul 17, 07 Tuesday | Biked | 35.00 miles | Another Tuesday evening CBC ride. Rode about 35 miles, pretty moderate pace. |
| Jul 17, 07 Tuesday | Ran | 6.60 miles | Did the Tuesday morning run, it was the Dave's Devil run. Made an effort to run
this fast, felt strong for the last half and kept the 4 leaders in sight.
Averaged about 6:30 pace for this run... |
| Jul 16, 07 Monday | Swam | 1312 yds | 1,200 meters of swimming(1,312 yds). 600m warm up, 2x200m race pace, 200m cool
down. |
| Jul 15, 07 Sunday | Biked | 40.00 miles | Not 100% certain on the distance, but rode to Easley and did 4 repeats with Andy
and Ted. Rode down Sapp and then headed back to Columbia... |
| Jul 14, 07 Saturday | Biked | 60.00 miles | Rode with Mark, Rodney, and Ted to Centralia and back. Not certain on the exact
distance, but around 60 miles. Averaged 25 mph to Centralia, average fell to 23
with the winds coming back... Good hard workout! |
| Jul 14, 07 Saturday | Ran | 3.00 miles | Run portion of CMC aquathon. Ran it twice, 1.5 mile run, felt pretty good on the
first run, a little sluggish on the second 1.5 miles... |
| Jul 14, 07 Saturday | Swam | 656 yds | Swim portion of the CMC aquathon. 3 x 200 meters... |
| Jul 12, 07 Thursday | Biked | 18.00 miles | Went out to McBaine for some interval workouts. 4 times 3 miles with the
following averages:
24.6mph
24mph
23.94mph
24.54mph
3 mile warm up and a 3 mile cool down... For a total of 18 miles... |
| Jul 12, 07 Thursday | Biked | 18.00 miles | Went out to McBaine for some interval workouts. 4 times 3 miles with the
following averages:
24.6mph
24mph
23.94mph
24.54mph
3 mile warm up and a 3 mile cool down... |
| Jul 11, 07 Wednesday | Ran | 3.50 miles | Track workout, .75 mile warm up, 4x100 striders, 2x800, 2x600, 2x400, and an
800m relay (our team won...) 800m cool down... Ran several of these (1st 800 &
600) really hard/fast, racing Gavin... |
| Jul 10, 07 Tuesday | Biked | 25.00 miles | Biked with the CBC group. It was raining and I flatted, not the most fun ride.
Went around 25 mph at a moderate clip... |
| Jul 10, 07 Tuesday | Ran | 9.50 miles | Did the Tuesday morning run, we ran the Drier Dirty Dozen route. Ran this pretty
hard, also hit 15mph at one of the electronic speed limit signs. Averaged around
6:50 pace for the run. |
| Jul 9, 07 Monday | Swam | 1000 yds | Swam 1,000 yards with the main feature being a 31 second 50! |
| Jul 8, 07 Sunday | Ran | 0.80 miles | Did a fast paced loop around the lake which was a .8 mile loop, ran it at 5:30
pace... |
| Jul 8, 07 Sunday | Biked | 25.00 miles | Participated in a "practice" tri with the St. Louis Tri Club. I helped with the
swim, and then did the bike course, 25 hilly miles at a moderate pace. |
| Jul 7, 07 Saturday | Ran | 13.10 miles | Ran the Joker's Wild Half Marathon as a pacer. I was one of the 1:45 pace group
leaders, which is 8 minutes per mile. Pace felt easy, only real difficulty was
the extreme heat. Came in with the clock reading 1:45:15... |
| Jul 5, 07 Thursday | Ran | 2.00 miles | Did a short 2 mile run following the bike. Felt water logged the first half,
felt much better the second mile... Probably averaged about 7:30 pace... |
| Jul 5, 07 Thursday | Biked | 30.00 miles | Very fast paced Thursday night interval ride. Rode to Ashland turn, a little
easier pace for part of the ride coming back. Started to lose my aero bar... |
| Jul 4, 07 Wednesday | Biked | 75.00 miles | Rode the 100k option with the CMC July 4th group ride. Kept it easy the first 20
or so miles and then I began picking up the pace. Stiff head wind for the last
15 miles or so. Ended with about 75 miles total, wimped out on running after the
ride. |
| Jul 3, 07 Tuesday | Biked | 33.00 miles | Rode with the CBC Tuesday night group. We went around 33 miles, moderate pace.
Won the Pierpont sprint and the finish sprint. |
| Jul 3, 07 Tuesday | Ran | 7.00 miles | Did the Tripp 10k with the 5:30am run group. Went fairly hard. Also ran back up
the hill on Forum, calling this 7 miles... |
| Jul 2, 07 Monday | Swam | 1800 yds | 400 warm up, pyramid (all w/15second rest) 4x50, 3x100, 200, 3x100, 4x50, 200
cool down. |
| Jul 1, 07 Sunday | Ran | 5.00 miles | Did around a 5 mile run immediately following my long ride. |
| Jul 1, 07 Sunday | Biked | 44.00 miles | 44 mile loop on the TT bike. Finding it difficult to stay aero for these longer
rides, maybe to aggressive for long distance... |
| Jun 30, 07 Saturday | Swam | 2296 yds | 1,000 meters warm up with a pull buoy, 500 meters kicking with fins, 10 x 50
meters on a minute, odds were fast, evens recovery. 100 meters cool down... |
| Jun 29, 07 Friday | Swam | 800 yds | 800 yards of swimming. All drills with maybe 150 of regular freestyle mixed in.
Finished with a 33 second 50... |
| Jun 29, 07 Friday | Ran | 2.00 miles | 2 mile run on the treadmill as a warm up before swimming. |
| Jun 28, 07 Thursday | Swam | 1300 yds | Dove in and started with a timed 200, 2:54. Did 4 more, 2:45, 2:48, 2:47, and
2:53. Then did 200 kick with fins and cooled down with 100 free w/fins. |
| Jun 27, 07 Wednesday | Ran | 4.50 miles | Wednesday night track workout. Ran there for my warm up, a little over 1 mile.
Workout was 3 minutes out at 5k pace, 3 minutes back. 2 minutes out at 5k pace,
2 minutes back. 1 minute out at 1 mile pace, 1 minute back. All this had 1
minute rest between each out & back and 2 minutes between each change in time...
Cooled down running home... |
| Jun 26, 07 Tuesday | Biked | 39.00 miles | Tuesday night ride, rode what they call "the rockstar" loop... |
| Jun 26, 07 Tuesday | Swam | 1000 yds | 100 warm up followed by 9 x 100 on 2:00. Was coming in around 1:26 average... |
| Jun 26, 07 Tuesday | Ran | 7.60 miles | Ran the President's hill loop. Ran easy for the first 2 miles and then pushed
the pace the last 5.6 miles. |
| Jun 25, 07 Monday | Biked | 30.00 miles | 30 more miles of biking to keep working on the aero position. |
| Jun 25, 07 Monday | Swam | 1000 yds | 400 warm up, 300 kick, 300 easy/cool down |
| Jun 23, 07 Saturday | Ran | 3.40 miles | Ran the run by myself, had no "rabbit" to chase, one of my slower runs in a race
this year. |
| Jun 23, 07 Saturday | Biked | 18.70 miles | Biked this all out trying to catch the lead cyclist. Averaged 22.4 on a very
hilly & technical course, probably a little worn out from the previous day's
ride... |
| Jun 23, 07 Saturday | Swam | 550 yds | Swim portion of Octomax. Swam this hard and was about 5th out of the water.
Passed several people running up the hill to transition which gave me the third
best swim split. |
| Jun 22, 07 Friday | Biked | 12.00 miles | Rode the Innsbrook portion of the Octomax bike course. In hind sight I probably
biked it too fast/hard... |
| Jun 21, 07 Thursday | Swam | 800 yds | 500 warm up, 5x50 fast, 50 cool down. |
| Jun 21, 07 Thursday | Ran | 4.00 miles | 4 easy miles on the trail, taking it easy because Octomax is this weekend... |
| Jun 20, 07 Wednesday | Ran | 6.00 miles | Wednesday night track workout, ran about 6 miles total with the warm up run
there and back... |
| Jun 19, 07 Tuesday | Biked | 30.00 miles | Headed out on the TT bike to try and get used to my more aggressive position.
Rode about 30 miles trying to stay in the aero bars as much as possible. |
| Jun 19, 07 Tuesday | Swam | 850 yds | 500 yards steady swimming to warm up. Kicked 200 yards with fins. Did another
100 yards swimming with fins, then 50 yards cool down without. Short workout,
getting my shoulder re-introduced slowly. |
| Jun 19, 07 Tuesday | Ran | 7.20 miles | Ran with the Tuesday 5:30am group. We did Jaira's Jaunt which is a fairly hilly
course. After covering the first two mile in 8:30 pace, ended up running 7:20
pace for the whole run, so I was probably running 6:50s most of the run. |
| Jun 17, 07 Sunday | Ran | 4.80 miles | Run portion of Rec Plex. Averaged 6:18 per mile which is my best pace in a
triathlon times since my injuries. |
| Jun 17, 07 Sunday | Biked | 21.00 miles | Bike portion of Rec Plex. I had lowered my aero bars by 5 cm the day before the
race so I was a little worried but my time was good. Going to have to get used
to the position though as my neck and shoulder were sore... |
| Jun 17, 07 Sunday | Swam | 571 yds | 500 meter(571 converted to yards + width) swim portion of Rec Plex. I was
concerned my shoulder might not be able to handle the swim but it felt fine
after the first 100 meters or so. Ended up having a really good swim for me,
1:29 pace per 100yds. |
| Jun 16, 07 Saturday | Ran | 3.00 miles | Easy 3mile run with Nikki. |
| Jun 14, 07 Thursday | Biked | 15.00 miles | Drove to McBaine Flats. Did a 3 mile warm up and then 3 x 3miles all out. This
was on my TT bike with disc wheel and trispoke:
#1 7:13 24.94mph
#2 7:20 24.54mph
#3 7:26 24.22mph
3 mile cool down... |
| Jun 13, 07 Wednesday | Ran | 1.50 miles | Brief 1.5 mile run following hill repeats on the bike. Ran fast for the last .75
miles. |
| Jun 13, 07 Wednesday | Biked | 25.00 miles | Rode out to Old Plank from Twin Lakes. Did 4.5 repeats on them, kept the pace on
the repeats tough and went all out on the 4th. |
| Jun 12, 07 Tuesday | Biked | 30.00 miles | Rode out to the Tuesday loop. After doing that a few times, a group of about 8
of us left and rode Big Tree Loop. |
| Jun 12, 07 Tuesday | Swam | 200 yds | Tried swimming to see how the shoulder would do at Rec Plex. Started hurting in
first 25 yards, called it a day after 200 yards. Not going to try swimming again
until race day! |
| Jun 12, 07 Tuesday | Ran | 6.60 miles | Ran with the Tues am group. Went out with the lead group, ran around 6:00 pace
for the first 2.5 miles and then fell off the pace. |
| Jun 10, 07 Sunday | Ran | 4.50 miles | Ran with Nikki in Queeny park. Moderate paced run with quite a few hills, felt
rough at first but after warming up felt a lot better. |
| Jun 9, 07 Saturday | Ran | 0.01 miles | Was planning on doing Sedalia Duathlon. Got up to leave but left shoulder was
too sore to even get in an aero tuck. Went back to bed... |
| Jun 7, 07 Thursday | Ran | 2.00 miles | Did a 2 mile run following the ride. Did this with Ryan Moeller, we probably did
6:40 pace or so... |
| Jun 7, 07 Thursday | Biked | 30.00 miles | 30 hard and fast miles with the Thursday night interval group, averaged 19 mph
out into the wind, brought average up to 24 mph by end of ride. |
| Jun 6, 07 Wednesday | Biked | 30.00 miles | Rode out to Glasgow Hill and did 14 repeats on it. |
| Jun 5, 07 Tuesday | Biked | 30.00 miles | Hard and fast ride with the Tuesday night CBC guys. |
| Jun 2, 07 Saturday | Ran | 13.10 miles | Fell apart on this run, combination of poor nutrition intake and lack of
fitness. |
| Jun 2, 07 Saturday | Biked | 56.00 miles | Rode this at a controlled pace trying to save a little for the run. 2:38:17 or a
21.2 mph average... |
| Jun 2, 07 Saturday | Swam | 2112 yds | 1.2 mile swim of the Deuceman 1/2 Iron Race. Kept the pace reasonable due to the
high altitude of 6,000+ feet. |
| May 31, 07 Thursday | Swam | 1000 yds | About 1,000 yards or so of open water swimming. Joined a couple of other
triathletes I had met for their swim... |
| May 31, 07 Thursday | Ran | 5.00 miles | Around 5 miles of easy running at the campgrounds and race site. Kept everything
easy and relaxed. |
| May 30, 07 Wednesday | Swam | 500 yds | First workout of any kind following drive to AZ. Did about 500 yards easy
swimming in the lake. |
| May 28, 07 Monday | Ran | 5.00 miles | 5 mile run following long swim. Felt good, was running around 7 minute pace and
felt very comfortable. |
| May 28, 07 Monday | Swam | 2000 yds | Long open water swim at Finger Lakes. Probably around 1.2 miles, calling it
2,000 yards total. |
| May 26, 07 Saturday | Ran | 1.50 miles | 1.5 mile run immediately following my long ride. Felt pretty good on the run,
ran about 6:30 pace comfortably. |
| May 26, 07 Saturday | Biked | 44.00 miles | 44 mile bike ride on my Tri bike. Rode this with Ted Zderic, did the Ashland
loop. Very humid day and pretty windy. Averaged 19mph which was difficult with
all the hills and wind. Felt tired and made me realize how tough the Half will
be next weekend. |
| May 24, 07 Thursday | Biked | 25.00 miles | Biked out to the Thrusday TT, rode hard for part of it with the A group, then
rode back easy with Nikki. |
| May 24, 07 Thursday | Ran | 5.00 miles | 3k time trial on the track with my coach Jose Miranda present. Did about a 1.5
mile warm up with Jose then did some stretches and some striders. For the first
mile of the 3k Jose paced me, the goal was to run 81" 400's. We did this and
came through the mile in 5:24 but I was really hurting. Once he stepped off I
slowed way down on the following lap and he jumped back in and paced me again.
Finished with a 10:21 total time, the final .86 miles I had slowed to 5:44 per
mile pace. Cooled down with about half a mile cool down. |
| May 23, 07 Wednesday | Ran | 4.00 miles | Easy 4 mile run. Ran with the Wednesday track night group, just ran easy though
while they ran a workout. |
| May 22, 07 Tuesday | Swam | 1500 yds | Swam around 1500 yards, mostly easy stuff. |
| May 22, 07 Tuesday | Ran | 6.60 miles | Easy 6.6 mile recovery run after my long run on Monday, felt better than I
thought I would. |
| May 21, 07 Monday | Ran | 13.50 miles | 13.5 mile long run since I missed my long run on Sunday. First two miles were
slow as I was warming up, 8:30's. The rest of them were 7:15 - 7:30, total of
7:34 average pace. Felt good the whole run, didn't stop once. |
| May 20, 07 Sunday | Ran | 3.10 miles | Run portion of a triathlon. 4th fastest time of the race, 6:27 per mile pace. I
know I can run faster, probably a little tired from training plus stomach felt a
little gaseous. |
| May 20, 07 Sunday | Biked | 13.00 miles | Bike portion of a triathlon. 5th fastest bike split, averaged 22 mph. Felt ok,
but I don't feel I'm as fast as I should/could be. |
| May 20, 07 Sunday | Swam | 440 yds | Swim portion of a triathlon, I was 6th out of the water, felt good in the swim.
Had a horrible time getting my wetsuit off, have to work on that! |
| May 19, 07 Saturday | Ran | 3.50 miles | Planned on doing two short recovery runs today but ended up only getting in one
for 3.5 miles on the day, easy run, about 8:00 pace. |
| May 18, 07 Friday | Ran | 7.00 miles | Was planning on running 8 or 9 miles but ended up only doing 7 easy recovery
miles. Stopped a few times and walked, feeling pretty tired. |
| May 17, 07 Thursday | Biked | 20.00 miles | Very fast paced Thursday TT. Got dropped on both the ride out and back so did
most of this solo, hard effort on the bike. |
| May 17, 07 Thursday | Ran | 5.50 miles | 3.5 mile run before Thursday night TT with an additional 2 miles of running
after the ride. Most of this running was around 7:00 - 7:30 pace. |
| May 17, 07 Thursday | Swam | 1859 yds | 1500 meters straight with fins and padels. Used fins minimally, just to keep
from using pull bouy. 200 meters without either to end the workout. |
| May 17, 07 Thursday | Ran | 6.00 miles | Thursday morning run with the group. Easy run west on the trail, everyone else
was doing fartleks, I did my own easy paced run. |
| May 16, 07 Wednesday | Biked | 15.00 miles | Rode with the Wed. night hill group to Glasgow hill and did two repeats. Would
have done more but I got a call from my parents who had stopped on their way
through town. Cut wokout short to go meet them... |
| May 16, 07 Wednesday | Ran | 3.00 miles | 3 mile easy run over lunch at work. Wasn't sure when I would be able to workout,
glad I did this when I did! |
| May 15, 07 Tuesday | Ran | 6.00 miles | Tough workout. Full from dinner, gotta work on my nutrition scheduling. Warmed
up to track, once on track I did 2 x 1.5 miles trying to average 6:00 pace with
2:00 rest in between. First one felt bad/sluggish and took 9:26.81. Felt better
for the second one and did it in 8:59! Cool down running home... |
| May 15, 07 Tuesday | Swam | 1640 yds | Nice long swim. 1,000 yards warm up, mostly with fins and some with paddles. 10
x 50 first 6 with fins, last 4 without, all on 1:00. |
| May 14, 07 Monday | Ran | 5.00 miles | Easy 5 mile run, ran with Nikki. Counted steps at one point for a minute, got 89
of one foot so a cadence of 178. |
| May 13, 07 Sunday | Ran | 13.00 miles | Long run, averaged 7:40 pace for the whole thing. During the last few miles Ted
and I did 4 3 minute fartleks, 3 min fast followed by 1 minute of walking. Nice
long workout, also worked on form some. |
| May 12, 07 Saturday | Ran | 8.00 miles | 8 mile run at Rockbridge with Ted Zderic immediately following our Easley hill
repeats. 1,800 feet of climbing, on a trail and we averaged around 7 - 7:30 pace
so this was a tough workout. |
| May 12, 07 Saturday | Biked | 27.00 miles | Rode out to Easley and did 10 hill repeats up Easley for a total of 3,200 feet
of climbing and a total of 27 miles of biking. |
| May 10, 07 Thursday | Ran | 6.00 miles | 7:52 pace for a six mile recovery run |
| May 9, 07 Wednesday | Biked | 31.54 miles | Really tough ride but not fast, just a lot of tough hills. 2,180 feet of
climbing... |
| May 9, 07 Wednesday | Ran | 2.84 miles | 8:52 pace run, easy recovery run... |
| May 8, 07 Tuesday | Ran | 1.25 miles | Fast paced run immediately following ride. Averaged 6:00 pace for 1.25 mile loop
with hill up Ashland... |
| May 8, 07 Tuesday | Biked | 25.30 miles | Tough and hilly loop. Average 18.3 for this ride which when considering the
climbs plus stops was a fairly fast ride. |
| May 8, 07 Tuesday | Ran | 7.22 miles | After having a bad run in RFS I felt like running hard/fast. This is a tough and
hilly run, average 6:51 pace for the whole run including the warm up + the 1000
feet of elevation gain. |
| May 6, 07 Sunday | Ran | 3.00 miles | Run portion of RFS... |
| May 6, 07 Sunday | Biked | 15.00 miles | Bike portion of RFS... |
| May 6, 07 Sunday | Swam | 571 yds | Swim portion of RFS + 100 meters warming up... |
| May 5, 07 Saturday | Ran | 5.00 miles | 5 mile easy run with 2 x 30s fast paced/striders. |
| May 4, 07 Friday | Ran | 5.00 miles | 5 mile easy run. Ran part of the RFS run course again as well... |
| May 4, 07 Friday | Swam | 900 yds | 900 yards or so of easy swimming, same thing as the day before. |
| May 3, 07 Thursday | Swam | 800 yds | 800 yards or so of easy swimming, working primarily on drills and getting more
on my sides while swimming. |
| May 2, 07 Wednesday | Ran | 6.00 miles | Ran to track nite for a warm up. Did 4x100 striders, 3x600 (comfortable, around
6 - 6:30 pace) and then left and ran the RFS course at an easy pace. Around 6
miles total. |
| May 1, 07 Tuesday | Swam | 1000 yds | 1000 yards of swimming, still mostly working on drills, getting on side more... |
| May 1, 07 Tuesday | Ran | 8.19 miles | Fairly long run of 8.19 miles. Three difficult/long hills didn't make it any
easier. Kept it fairly easy, Aer b pace... |
| Apr 30, 07 Monday | Ran | 4.00 miles | Was planning on running 5 miles but was feeling pretty worn out and only got in
4 miles. Easy pace... |
| Apr 29, 07 Sunday | Ran | 10.00 miles | Went 13 miles total but only ran 10 of them. Ran 6.5 miles out on MKT trail,
turned around walked about 2 miles, ran more for a total of about 10 miles of
running and 3 of walking... |
| Apr 28, 07 Saturday | Ran | 6.50 miles | 6.5 more miles of running at Rockbridge state park. Nikki wanted a running
partner so we went out there for a run. |
| Apr 28, 07 Saturday | Swam | 2000 yds | 2000 yards of swimming, mostly drills along with practicing flip turns under the
lane ropes. |
| Apr 28, 07 Saturday | Ran | 8.00 miles | 8 mile run at Rockbridge state park, lots of hills, felt pretty strong on the
hills. |
| Apr 27, 07 Friday | Ran | 7.00 miles | Seven mile run in the evening. Felt a little sore from the previous days
workouts... |
| Apr 26, 07 Thursday | Biked | 18.30 miles | 18.3 Thursday TT ride. Very fast paced, felt good after adjustments I made to
the bike fit. |
| Apr 26, 07 Thursday | Ran | 2.00 miles | 1 mile run before the Thursday TT ride followed by 1 mile tempo run after the
ride. |
| Apr 26, 07 Thursday | Swam | 1000 yds | 1000 yds of swimming, mostly working on form. |
| Apr 26, 07 Thursday | Ran | 8.00 miles | 8 mile run with the Thursday morning group. Easy paced recovery run, went around
8 or 9 minute mile pace for the first 4 or so miles and then picked it up to
around 7:30 pace for the last 4 or so miles. Felt good the whole time. |
| Apr 25, 07 Wednesday | Ran | 9.00 miles | Track workout, 2 mile warm up, 4 x 100 striders, 3x800 (2:52, 2:52, 2:39), 2x400
(1:24, 1:14), interval ladder 1min, 2min, 3min, 4min, 5min at interval pace
w/90seconds rest between each, 1.5 mile cool down for a total of around 9 miles. |
| Apr 24, 07 Tuesday | Biked | 15.00 miles | It was raining out side so I was forced to ride inside on the rollers. Wasn't
able to bring myself to ride very long inside, about 15 miles. Worked on
adjusting my bike to fit better as well. |
| Apr 24, 07 Tuesday | Swam | 1900 yds | Started out with a timed 450yd swim, 6:47. 750yds easy. 4x50yds drill, 4x100 on
2:00, 50yds fast, 50 cool down... |
| Apr 24, 07 Tuesday | Ran | 7.00 miles | Tripp 10k for the Tuesday morning run. Did it in 43 minutes for a 6:56 pace, 7
miles total after cool down. |
| Apr 23, 07 Monday | Ran | 5.00 miles | 5 mile run from home. Legs were tired so I mostly ran this at a recovery pace. |
| Apr 22, 07 Sunday | Biked | 22.50 miles | Fairly easy pace ride but with lots of hills. Mostly a recovery ride, really
windy. Good ride... |
| Apr 22, 07 Sunday | Ran | 12.00 miles | First 8 miles ran fairly fast for the terrain at Rockbridge. The last 4 miles I
took slower as Andy P and Andy E both were done after 8. |
| Apr 21, 07 Saturday | Swam | 1300 yds | 500 yard warm up. 4x50 yrds drill, 2 x 100, 6 x 50yds, 100 yd cool down. |
| Apr 21, 07 Saturday | Biked | 7.60 miles | Short bike ride but done at anaerobic pace since it was part of the Maxtrax
Duathlon. |
| Apr 21, 07 Saturday | Ran | 4.50 miles | 3 x 1.5 miles on the Maxtrax Run Course. The first run which was the start of
the race I ran at 5:46pace. The second run I ran at 5:55pace. The third time I
ran at recovery pace. |
| Apr 20, 07 Friday | Ran | 3.00 miles | Easy paced "recovery" run. |
| Apr 19, 07 Thursday | Ran | 3.50 miles | Biked the Thursday TT following a 2 mile run and ended with a 1.5 mile run. |
| Apr 19, 07 Thursday | Biked | 18.30 miles | Biked the Thursday TT following a 2 mile run and ended with a 1.5 mile run. |
| Apr 19, 07 Thursday | Swam | 1093 yds | 400m warm up. 3 x 100m on 2:30, 2 x 50m on 1:00, 200m cool down |
| Apr 19, 07 Thursday | Ran | 6.00 miles | Nice 6 mile run, warmed up for 2 miles and then rolled at what felt like Aer B
pace. |
| Apr 18, 07 Wednesday | Ran | 7.25 miles | 2 mile warm up followed by 4 x 100 striders. 3 x 1 mile (5:52, 5:51, 5:50), 2
mile cool down for a total of 7 miles. |
| Apr 17, 07 Tuesday | Ran | 3.00 miles | 2 x 1.5 miles on the run course of MaxTrax. |
| Apr 17, 07 Tuesday | Biked | 15.00 miles | Did a brick workout on the Maxtrax Duathlon course. Rode the course twice
separated by a run... |
| Apr 17, 07 Tuesday | Swam | 2000 yds | 4 x 250 warm up with pull buoy, last one with paddles. 500 kick, 4 X 50 drill,
3x100 on 1:45. |
| Apr 17, 07 Tuesday | Ran | 6.10 miles | Ran this at what felt like Aer B pace. Felt much better than on Monday! One
sprint where I got the school speed sign up to 13mph... |
| Apr 16, 07 Monday | Ran | 5.00 miles | Really worn out feeling after yesterdays workouts. Ran this how I felt which
included 5 minutes or so of walking... Picked it up a little towards the end
when I saw all the smoke coming from close to my apartment and thought it might
be on fire. |
| Apr 15, 07 Sunday | Ran | 1.25 miles | Short fast run immediately after the bike ride to get my legs used to running
off the bike. 7:00 per mile pace, a little slow but good enough after a long
day! |
| Apr 15, 07 Sunday | Biked | 43.70 miles | Long bike ride with a group. Mostly aerobic pace with a few stretches of harder
Aerobic B pace, maybe some short stretches going anaerobic. |
| Apr 15, 07 Sunday | Ran | 11.00 miles | Ran for 2hrs with Andy and Jeff. Really muddy and wet. Lots of hills, easy
aerobic pace but some tough hills that got heart rate up. Ran the last 1.5 miles
at about 6:30 pace, otherwise most of the run was much slower. |
| Apr 14, 07 Saturday | Swam | 2187 yds | Swam 2,000 meters. 1,000 meters warm up. 500 meters kick with fins. 3X100, 4x50. |
| Apr 14, 07 Saturday | Ran | 4.50 miles | Did a 1.5 mile warm up and then raced the Jay Dix 5k. It was rainy and cold but
once the race started I felt fine. Ran an 18:30 or 5:58 pace. |
| Apr 13, 07 Friday | Ran | 5.00 miles | Ran the Jay Dix 5k course for a second time this week. Course markings were
painted so I was able to ID the turn around point. Ran the course plus an
additional 2 miles at a recovery pace, or Aerobic A |
| Apr 12, 07 Thursday | Biked | 18.30 miles | Brick workout: 2 mile run and a moderate pace, quickly followed by 18.3 at a
quick/anaerobic pace, ending with 1 mile at tempo pace running. Workout felt
good other than some calf cramping on the bike. I can definitely tell my legs
were tired on the bike... |
| Apr 12, 07 Thursday | Ran | 3.00 miles | This was part of a brick workout. 2 mile run, followed by biking 20 miles, then
1 mile run. |
| Apr 12, 07 Thursday | Ran | 4.00 miles | Plans were to run 5 miles and then swim, but I was tired and laid in bed till
6:30am... Ran 4 miles easy recovery pace, around 7:40 or so as I was tired from
last nights track workout/longer run. |
| Apr 11, 07 Wednesday | Ran | 8.00 miles | Ran a 5 mile loop to the track and met the track group at 5:30pm. Ran 4x100
striders with the group + 4x100 on my own. Then ran 4x600 (?,2:20,2:12,2:12),
1x200 (34), and ended with a mile cool down for a total of 8 miles. |
| Apr 10, 07 Tuesday | Swam | 1700 yds | 1,000 yd warm up with pull buoy, 200 yds kick w/fins, 10x50 on 1:00 (avg 41" per
50) |
| Apr 10, 07 Tuesday | Ran | 5.70 miles | Arrived a little late so I didn't have a leisurely warm up... Averaged around
7:30 pace for this run with maybe some 7:00 or 6:45 mixed in. Felt good for most
of the run. |
| Apr 9, 07 Monday | Ran | 5.50 miles | Ran to the start of the Jay Dix 5k route, ran the route, then ran home. This was
a moderate paced run, probably avg 7:30 pace or so. |
| Apr 8, 07 Sunday | Biked | 20.00 miles | 20 mile recovery paced ride... Good ride, a little windy and hilly... |
| Apr 8, 07 Sunday | Ran | 8.00 miles | Good long run, average for the whole run was 7:30, however the first 2 miles
were slower warm up miles. It is hard to know exact paces throughout the run,
however I wore a HR monitor and kept it @145 for the 1st 2miles, @ 160 for the
next 4, and then @ 170 for the last 2. |
| Apr 7, 07 Saturday | Ran | 5.60 miles | Good run, ran this at 7:05 pace and felt good while doing it. A little windy and
cool though... |
| Apr 6, 07 Friday | Ran | 5.00 miles | Supposed to run this 7:00 - 7:30 pace for 6 miles but I didn't feel very well.
Legs felt really heavy and I did not feel like running. Ended up going 5 miles
but not all of it was really running. Recovery pace with some walking mixed
in... |
| Apr 5, 07 Thursday | Swam | 1000 yds | 500 yard warm up followed by 5 x 100 on 2:00, 800 of the total yards were with
the pull buoy. |
| Apr 5, 07 Thursday | Ran | 5.00 miles | Warm up run to the golf course and then three repeats a big hill, then a cool
down run back to the car. Ran this at a recovery pace. |
| Apr 5, 07 Thursday | Biked | 33.00 miles | Another Thursday night time trial ride... rode out to the meeting spot, nice 10
mile warm up. This was the first Thursday night of the season where I went hard.
Good ride, felt strong... pushed the pace a few times. |
| Apr 4, 07 Wednesday | Ran | 6.00 miles | Two mile warm up to track and around the track. 1,200m at 6:00 pace followed by
5 X 400 at 6:00 pace. 2 mile cool down on the track and running back home. |
| Apr 3, 07 Tuesday | Biked | 40.30 miles | Very fast paced ride. Supposedly a "warm up pace" to the airport, however, we
were cruising. Once on the airport loop, I stayed on for one lap, got dropped,
but kept the lead 4 guys in sight. Caught back before the end of the second lap.
Very windy ride! |
| Apr 3, 07 Tuesday | Swam | 1000 yds | 1,000 yard swim. This was a continuous swim with the pull buoy. This is the
start of me getting serious with the swim. Starting out easy and increasing the
yards. |
| Apr 3, 07 Tuesday | Ran | 5.10 miles | Ran the B route this morning of the Tripp 10k route. Kept my pace in the Aer B
range, or 7:00 to 7:30 pace. |
| Apr 2, 07 Monday | Ran | 5.50 miles | Ran twice, once early, went around 2.5 miles. Then I ran 3 miles in the evening.
All of it was easy/recovery pace. |
| Apr 1, 07 Sunday | Biked | 47.50 miles | Long and very windy ride. Did a modified Ashland Route with lots of hills (a
jaunt down Easley Hill thrown in for fun). Rode with Derek and Ted. Good long
ride, could have done without the wind! |
| Mar 31, 07 Saturday | Ran | 10.00 miles | Long run with Derek out at Rockbridge. Kept it aerobic, conversational pace.
Good run. |
| Mar 30, 07 Friday | Ran | 3.00 miles | Easy run with Nikki. |
| Mar 29, 07 Thursday | Biked | 33.00 miles | Not the typical Thursday TT, relatively easy pace, first time out for the
group... |
| Mar 28, 07 Wednesday | Ran | 2.10 miles | Easy two mile run this morning, strictly a recovery run after yesterdays tempo 7
miler. |
| Mar 27, 07 Tuesday | Ran | 7.10 miles | Tuesday morning 5:30am group run. Arrived 5 minutes late so I had to run fast to
catch the group. Caught them sooner than I thought I would, probably went too
hard to quick. Ran with the front few, dropped off some on the first hill, but
kept the distance close. Felt good for the most part, a little sluggish up
hills. |
| Mar 27, 07 Tuesday | Swam | 1000 yds | First swim in a while! Did a 500 pull with the buoy. Then did 5 x 100 on 2:00,
every other without the buoy. The two w/out, I timed and did a 1:25 & 1:21. |
| Mar 26, 07 Monday | Ran | 3.40 miles | Recovery run with Nikki. About a 7:30 or so pace with a few walking breaks. |
| Mar 25, 07 Sunday | Ran | 9.50 miles | Ran the Sunday noon run with Mark & Amy L., Mark V., and James. Kept this pretty
comfortable, ran some nice hills. Mostly conversational pace with 5 - 10 minutes
of harder pace when James and I ran ahead. Probably averaged around 7:30 pace. |
| Mar 24, 07 Saturday | Ran | 1.50 miles | Run portion of the "Exhibition Duathlon". Led the first run, ran 5:21 pace.
Dropped down to @ 6:00 pace for the next two runs. 1.5 miles of high intensity
running... |
| Mar 24, 07 Saturday | Biked | 5.00 miles | Bike portion of "exhibition duathlon". Ted Zderic, Bryan Topash, and myself did
a mini duathlon at the Spring Fling Duathlon. It was a 2.55 mile loop on the
bike that we did twice along with a .5 mile run we did 3 times. Very
anaerobic... |
| Mar 22, 07 Thursday | Biked | 23.00 miles | Nice ride after work. Kept it at a comfortable pace, working on spinning and
form more than strength. Still don't have many miles on the bike this year,
feels good to finally be back outside! |
| Mar 22, 07 Thursday | Ran | 8.00 miles | Ran this pretty controlled, about 7:15 pace for most of the run with a few
sections run faster at about 6:45 or so pace. Mostly a recovery type run. |
| Mar 21, 07 Wednesday | Ran | 5.50 miles | Warmed up running to track night. 4x600 - 2:03, 1:59, 2:04, & 2:07. Followed by
2x200 - 31.76 & 37.93. Trying to keep my track workouts around 5 minute mile
pace for the sub 5 minute mile I'm going to run soon. Cooled down running home
for a total of about 5.5 miles. |
| Mar 20, 07 Tuesday | Ran | 6.60 miles | Ran this pretty steady, moderate pace. Felt good, a little sore from yesterday's
workout. |
| Mar 19, 07 Monday | Ran | 5.00 miles | Ran to base of "The Wall", ran it 5 times. Then ran to base of President's hill
ran up it and back home... |
| Mar 18, 07 Sunday | Biked | 33.00 miles | Rode the Froze Toes loop. Really windy, tough ride!
|
| Mar 17, 07 Saturday | Ran | 3.10 miles | Did the K'ville St. Patty's 5k. Course was a little short, ran a 17:40. Not as
fast as I should have run it, but not bad for this time of the year. |
| Mar 15, 07 Thursday | Biked | 33.00 miles | Supposed to be the first night of Thursday Time Trials. Rode from home, figured
I would run into some of the other riders. It would seem no one else went out.
Got dark on the ride...
|
| Mar 14, 07 Wednesday | Ran | 5.00 miles | Ran to track nite. Did the track workout plus a timed mile. Not 100%, but ran
about a 5:15 mile. Tougher than I thought it would be... |
| Mar 13, 07 Tuesday | Biked | 12.00 miles | Went out to Cosmo park and rode the mtn. bike trails for about an hour. Guessing
I biked around 12 miles, maybe a little less, but 12 sounds good.
|
| Mar 12, 07 Monday | Biked | 5.00 miles | Mtn. bike on some off road in Grindstone PK. Not real long but some tough hills,
calling it 5 miles.
|
| Mar 12, 07 Monday | Ran | 6.60 miles | Ran this hard but not quite tempo. 7:15 pace... |
| Mar 11, 07 Sunday | Biked | 33.00 miles | This was a pretty hard/fast ride, big duel with Mark L. for a sprint, plus some
other high speed segments.
|
| Mar 10, 07 Saturday | Ran | 2.50 miles | Supposedly this was a 2 mile run, but I think it was more like 2.5. Ran this
hard, did a belly flop, fun run, but hard. |
| Mar 8, 07 Thursday | Ran | 6.50 miles | Route was to the mulch pile. However, I did track nite last night so I just went
easy this morning. |
| Mar 6, 07 Tuesday | Swam | 1000 yds | 1,000 yards, no pull buoy this time!
|
| Mar 6, 07 Tuesday | Ran | 10.00 miles | 7.6 - Ran this at a tempo pace, caught up to most of the front runners, felt
pretty good. |
| Mar 5, 07 Monday | Swam | 1000 yds | 1,000 yard swim, steady swim with the pull buoy.
|
| Mar 5, 07 Monday | Ran | 2.00 miles | 7:30min pace, felt good. |
| Mar 4, 07 Sunday | Biked | 34.00 miles | Rode out to Two Mile Prairie School to volunteer for Froze Toes. Cold and windy
but a good ride.
|
| Mar 3, 07 Saturday | Biked | 10.00 miles | 30 minutes avg. 20mph on the stationary bike.
|
| Mar 3, 07 Saturday | Ran | 4.00 miles | 2x 2mile run with 30 minute bike in between. Nice workout but tough to do
inside. Nicer weather next week! |
| Feb 27, 07 Tuesday | Ran | 7.10 miles | Pretty good run. Ran with the Tuesday morning group. Fast pace, got dropped
about 4 miles in. |
| Feb 26, 07 Monday | Ran | 5.80 miles | Ran twice, once over lunch and another 3 miles after work. |
| Feb 18, 07 Sunday | Ran | 12.00 miles | Long run in 3 - 4 inches of snow at RB. Enjoyable run, however my Achilles hurt
some. Probably need to stay off of hills for a few days. |
| Feb 17, 07 Saturday | Biked | 7.00 miles | Rode for 30 minutes on the bike following the run on the treadmill. Watched the
basketball game and talked with Ted.
|
| Feb 17, 07 Saturday | Ran | 4.00 miles | 4 mile run on the treadmill. Hopefully this is the last treadmill run for a
while! |
| Feb 13, 07 Tuesday | Swam | 1000 yds | |
| Feb 13, 07 Tuesday | Ran | 7.00 miles | 2m run/ .5 walk/2m run/.5 walk/2m run. |
| Feb 12, 07 Monday | Ran | 3.60 miles | It was raining and about 38. Once I actually got out and started running it
didn't feel too bad. Kept a pretty hard pace, run felt good. |
| Feb 11, 07 Sunday | Ran | 8.00 miles | Still a lot of ice on the trails. Wore my cross country shoes for this run.
Really enjoyable run, wish I had the time to run longer. |
| Feb 6, 07 Tuesday | Biked | 3.00 miles | |
| Feb 6, 07 Tuesday | Ran | 4.25 miles | 2 mile intervals at 8mph followed by 10 minutes on the bike. |
| Feb 4, 07 Sunday | Ran | 5.00 miles | Cold and very miserable. Ran on the trail to President's Hill and ran up it and
back. Can't wait for the ice to melt!! |
| Feb 3, 07 Saturday | Ran | 4.00 miles | 8 degrees with strong wind... Full race report at
http://www.triathleteguru.com/blog/index.php?itemid=94 |
| Feb 2, 07 Friday | Ran | 4.25 miles | Went 1/2 mile easy followed by 1/2 mile at 10mph 4x's. |
| Feb 1, 07 Thursday | Ran | 6.00 miles | Don't really remember what I did for a workout on this day... :( |
| Jan 31, 07 Wednesday | Swam | 1000 yds | 1,000 easy yards, all with the pull buoy.
|
| Jan 31, 07 Wednesday | Ran | 9.00 miles | 3 x 3miles on the treadmill. Mostly run at about 8 minute mile pace. |
| Jan 30, 07 Tuesday | Swam | 1000 yds | 1,000 easy yards. Mostly done with the pull buoy. Wore running shorts, kept on
wanting to fall down.
|
| Jan 30, 07 Tuesday | Ran | 6.00 miles | 6 miles on the treadmill. |
| Jan 29, 07 Monday | Swam | 2400 yds | 500 warm up, 500 kick, 8 x 25 on 30", 4 x 50 on 1', 2 x 100 on 2', 4 x 50 on 1',
8 x 25 on 30", 400 cool down.
|
| Jan 29, 07 Monday | Ran | 3.00 miles | Wanted to run more like 6 or 7, but once again the gym was too crowded to run
more than 30 minutes. |
| Jan 28, 07 Sunday | Ran | 7.25 miles | Was planning on running on the trails, but they are still too icy. Ran on the
treadmill, 3 miles, stopped to use the bathroom, then 4.25 more miles. |
| Jan 26, 07 Friday | Swam | 2000 yds | Did most of the Friday swim workout, shoulder feels much better, was coming in
on 1:23s on 100s.
|
| Jan 26, 07 Friday | Ran | 10.00 miles | Ran on the trail to Tryathletics, really slushy on the trail, hard to run. Ran
straight back on Stadium home. |
| Jan 24, 07 Wednesday | Ran | 6.00 miles | Went out for this but didn't really feel like running much. Went to Stephen's
park and it was icy so I walked a lot of that section. Had a decent run on the
way back. |
| Jan 23, 07 Tuesday | Swam | 1500 yds | Shoulder was still hurting so I did a Swam after doing the morning run. Good
swim, did 10 x 50 all under 40"
|
| Jan 23, 07 Tuesday | Ran | 9.25 miles | Did the Tuesday morning run, the Tripp 10k. Then I ran an additional 3 miles on
the treadmill in the afternoon. |
| Jan 22, 07 Monday | Biked | 4.00 miles | 2 x 10 minute sessions in between running on the treadmill.
|
| Jan 22, 07 Monday | Ran | 7.00 miles | 3x's running on the treadmill. 2 x 2miles on the treadmill and the third time I
did 3 miles. Ran all 7 miles at around 8:00 pace. |
| Jan 19, 07 Friday | Biked | 10.00 miles | Was planning on doing a brick but the rec was too crowded. Did a few miles on
the bike, then ran two, and then biked some more.
|
| Jan 19, 07 Friday | Swam | 1000 yds | Shoulder was still hurting so I did a really easy 1,000 yard swim with the pull
buoy.
|
| Jan 19, 07 Friday | Ran | 2.00 miles | 2 miles running on the treadmill after a short bike. Did 7:30 miles... |
| Jan 18, 07 Thursday | Ran | 8.00 miles | The trails were covered with 2 inches of ice and some snow so I had to take it
easy. Fell two times but for the most part it was a nice run. Walked around the
five mile mark for about 5 minutes. Nice run though, felt good. |
| Jan 17, 07 Wednesday | Ran | 4.00 miles | |
| Jan 16, 07 Tuesday | Ran | 7.00 miles | 7 miles on the treadmill. Would run 2, walk 1/2, so technically ran 6 miles
total with 1 mile walking. Plus the walk to the Rec. |
| Jan 15, 07 Monday | Ran | 7.00 miles | Good run, base miles. Easy pace, first 30 minutes went by real fast, talking
with Pat Brown. |
| Jan 14, 07 Sunday | Biked | 11.00 miles | Inside easy ride on the trainer. Watched Tour de France |
| Jan 13, 07 Saturday | Ran | 9.00 miles | There was ice and snow on the ground, the footing wasn't the best. Plus the
temps were around 20. Bundled up and ran this at a fairly easy pace, probably
around 8 min pace. |
| Jan 11, 07 Thursday | Swam | 1400 yds | |
| Jan 11, 07 Thursday | Ran | 8.00 miles | Kept this at a steady pace, running with Menash. Maybe went a little hard, but
mostly around 7min pace. |
| Jan 9, 07 Tuesday | Swam | 1200 yds | |
| Jan 9, 07 Tuesday | Ran | 9.50 miles | |
| Jan 8, 07 Monday | Ran | 2.50 miles | |
| Jan 7, 07 Sunday | Ran | 9.00 miles | |
| Jan 6, 07 Saturday | Ran | 6.20 miles | |
| Jan 5, 07 Friday | Swam | 2050 yds | |
| Jan 5, 07 Friday | Ran | 2.50 miles | |
| Jan 4, 07 Thursday | Swam | 1700 yds | |
| Jan 4, 07 Thursday | Ran | 7.60 miles | |
| Jan 3, 07 Wednesday | Ran | 3.50 miles | |
| Jan 2, 07 Tuesday | Swam | 1500 yds | |
| Jan 2, 07 Tuesday | Ran | 7.60 miles | |
| Jan 1, 07 Monday | Ran | 5.50 miles | |