| Jan 4 |
inside |
20 minutes - 5 minutes warm down setting 5.5 |
1.8 miles |
| Jan 6 |
inside |
20 minutes - 5 minutes warm down setting 5.5 |
1.84 miles |
| Jan 8 |
inside |
20 minutes - 5 minutes warm down setting 5.5 |
1.84 |
| Jan 10 |
inside |
25 minutes - no warm down. Strong steady setting 5.5 |
2.29 miles |
| Jan 12 |
inside |
25 minutes - 5 minutes warm down. break at 15. tough.
setting 5.5 |
2.3 miles ~ |
| Jan 14 |
inside |
25 minutes - no warm down. Strong steady setting 5.5 |
2.30 |
| Jan 16 |
inside |
30 minutes - 8 minutes warm down. setting 5.5 |
2.75 |
| Jan 18 |
inside |
30 minutes - 5 minutes warm down. easy but long run. setting
5.5 |
2.75 |
| Jan 20 |
inside |
30 minutes - 5 minutes warm down. setting 5.5 |
2.75 |
| Jan 22 |
inside |
30 minutes - 5 minutes warm down. hard run since tired from
being up late yesterday. setting 5.5 |
2.75 |
| Jan 24 |
inside |
30 minutes - 5 minutes warm down. setting 5.5 |
2.75 |
| Jan 26 |
inside |
30 minutes - 5 minutes warm down. setting 5.5 |
2.75 |
| Jan 28 |
inside |
30 minutes - 5 minutes warm down. setting 5.5. After beer
and pizza still strong |
2.75 |
| Jan 30 |
inside |
30 minutes - no warm down. setting 5.5 higher near end.
Earlier at 6 |
2.78 |
| Feb 1 |
inside |
30 minutes - 5 minutes warm down. setting 5.5 |
2.75 |
| Feb 3 |
inside |
30 minutes - 5 minutes warm down. setting 5.5 |
2.75 |
| Feb 5 |
inside |
30 minutes - 5 minutes warm down. setting 5.5 |
2.78 |
| Feb 7 |
inside |
35 minutes in broom now - 5 min warm down setting 5.5.
Monday 9pm |
3.21 |
| Feb 9 |
inside |
not feeling 100% so ran 15 mn. Strong but didn't push it |
1.6 |
| Feb 12 |
inside |
Couldn't run Friday night, guests so ran in AM. 35 minutes
in broom -5mn ward down 5.5 |
3.21 |
| Feb 13 |
inside |
Sunday. 45mn no warm down. tired at 40. 609 calories, 5pm |
4.12 |
| Feb 15 |
inside |
Tough, legs very tired 30 mn with warm down |
2.75 |
| Feb 17 |
inside |
Legs very very strong. Easy 35 mn with warm down |
3.22 |
| Feb 19 |
inside |
Strong 45 mn w/5mn warm down. |
4.13 |
| Feb 21 |
inside |
Strong but 30mn w/5mn warm down. felt good a little tired |
2.76 |
| Feb 23 |
inside |
After condo meeting and 2 beers, 9pm 30mn w/5mn warm down. |
2.75 |
| Feb 28 |
inside |
Strong 45 mn no warm down (was sick on friday and weekend) |
3.71 |
| Mar 2 |
inside |
Strong 30 mn 10mn warm down (9:30-10pm) after class @6.0
incline 1 as usual. Very tough. had to rest at 25 for a minute. |
3.00 |
| Mar 5 |
inside |
A.M. since late night w/Tracey. 45 mn w/5mn warm down @5.
Good run |
4.1 |
| Mar 6 |
inside |
PM strong run @6 for 30mn 5mn warm down last 3mn at 6.5 |
3.01 |
| Mar 9 |
inside |
7am 30mn at high level with 3mn warm down |
2.97 |
| Mar 10 |
inside |
6pm 45 mn tough run very tired last night up til 2am stopped
4 times for stretches no warm down |
4.20 |
| Mar 13 |
inside |
2-4pm for 90 mn @5.5 for 8.25miles then 5 mn warm down at
normal 3.4 speed |
8.25 |
| Mar 15 |
inside |
30 mn only late after work so tired/hungry @5.5 w/no warm
down |
2.75 |
| Mar 17 |
inside |
30 mn only. slightly faster @5.6 with 4 mn warm down |
2.79 |
| Mar 20 |
outside |
weather cool but sunny. 3:30pm-5:09pm just past Belmont. new
clothes shox runners w/old socks and start of blister. shox are
old and heavy. very heavy on legs but made it. stiff. used Paris
shorts under new long pants w/Vaseline. hat/scarf with wind
jacket and 2 shirts under that |
9 |
| Mar 24 |
inside |
new Asics (right size) with new t-shirt. strong tough run
since still tired from Sunday. skipped a day but still feel it
in knees and legs. 45 mn @5.6 with good finish. feel pretty
rough as not all the way recovered. |
4.20 |
| Mar 27 |
outside |
2nd long run. went to totem poll 1 way is 5 miles approx.
ran with long shirt/short shirt and jacket. not a lot of people
out but more than march 20th. Much better with not much pain the
next day. was a nice day. around 3pm. ate a orange gel |
10 |
| April 3 |
outside |
3rd long run. much easier and steadier. very good next day.
used short sleeve only with running jacket. was a nice afternoon
around 4pm. one crazy guy was only in shorts - he must have been
cold. ate a chocolate gel. shorts only |
10 |
| Apr 6 |
outside |
A 6 mile to the theatre on the lake. Mom was in
town. between 5pm and 6pm lots of traffic until i hit the lake.
lake had a fresh breeze. felt fine after Sunday run. only hat
and short sleeves. many more people. |
6 |
| Apr 10 |
outside |
Started out well, nice day out, later in day
5pm'ish. at 7 miles my left ham string screeched in pain. almost
had to walk the last mile and stretched every block. very very
bad. nervous about my goal of 20 miles on Thursday - it may not
happen because this is pretty serious. I had to stop even though
i was trying for 8 miles without stopping and stretching. Went
to Belmont harbor/street had a tangerine gew. |
8 |
| April 14, 6a.m. |
outside |
Up at around 5:30 and was nervous about my calf
muscle, by the time i hit lakeshore it was around 6ish and the
sun was a half circle ball of orange coming up over the lake. it
was really nice later on oak street i saw a couple having a
picnic watching the sun come up it really was nice. sun kept it
warm and i only wore shorts and shirt and jacket since i new it
would be warm. also brought a double hit of caffeen. saw elvis
running in full 1 piece costume with shiny stars and everything.
this guy was sweating, listening to music (presumably elvis) and
tall guy. funny. ran without calf problem just stretched a lot
the last few days. got home around 7:40 after the full 10 miler
up to the totem pole |
10 |
| April 14, 8pm |
outside |
Yup, 2 in one day. This was my bday so needed to
do this grand total of 20 miles without taking the day off work
since just got back from 2 weeks off. weather was cooler and had
to wear long pants over my shorts and just jacket, short sleeve
shirt and baseball cap. wind was from north and strong enough to
tick me off on the way up but on the way back it actually
helped. leg trunks got stiff near 7-8 miles but not too bad at
all. shoes are amazingly great and breath very well especially
with those ultra-thin socks eileen got me recently. i did it 20
miles on my 40th year. cool.
At the totem pole i saw a very brave bunch of racoons. brave
guys and very large. |
10 |
| April 21, 7am |
outside |
This week without running was a bit much.
probably around 4 or 5 days max would have been better. got
the kinks out pretty quick but still pushing it. took just a few
days to get over the 20 miles really. Run was early but i was
slower, traffic on way back was busy. Water on lake was really
rough. |
6 |
| April 24th |
outside |
don't remember now |
10 |
| May 1st |
|
First time in afternoon 3-5pm and lots of
activity on soccer field and everywhere. went to foster ave. for
first time. long run but did ok despite being very hungry |
15 |
| May 6th |
outside |
Friday a.m. for 6 miles over an hour, tired at
end of day from this early morning run. strong run. |
6 |
| May 8th 8-11pm |
outside |
Sunday after long day but still went. Didn't
stop and it killed me. Very tough run all the way to foster
avenue. ate 2 gels and 1 gum |
15 |
| May 15th 1pm |
outside |
Tough run but better than last week. Out in San
Fran this week and did no running. didn't each much today but
had 3 gels and 1 gum to keep me going. weather was cool and
windy on the way back. saw guy on lakeshore blew his front end
and grinded to a stop. Eating and sleep were problems with a 7
a.m. run |
15 |