BQ by 40

Marathon Training plan and Pushups Plan #twit2fit

2009-01-05T18:18:00.000-08:00

Smart Coach Plan Created on 1/5/2009 - loose guide for mileage ramp-up and interval/tempo pacing. I plan on slowing down easy days as much as necessary to complete them. The plan says 8'56" miles, but Daniels' 2nd edition has as slow as 9'14" based on a 21'54" 5k time.

Start mileage: 51 miles, starting last Monday.
Peak mileage: 74 miles.
Marathon date: 4/19/2009.

Pushups Plan - 2,090 pushups in 10 consecutive days so far. I'm planning on +1% every day until I can't continue the pattern. No time limit on sets, except for available free time. I've been completing the sets within 30 minutes to an hour each day. Hopefully, the workload is light enough to allow consecutive days. The way I've done the breakdown, I won't reach 100 consecutive pushups until June.

Shorter plans:
100 pushups in six "weeks"
200 situps in six "weeks"

Recovery Run on the Grassy Knoll #twit2fit

2009-01-02T08:10:00.000-08:00

10.44 miles in 1:38:48 (9'28"/mile pace)--38'F to start, and a bit windy.

This is quite a bit slower than I usually allow myself to go, but still probably a little too fast for the day after a race. Today I did a few more sidewalk-less connections along Billtown and Bardstown Roads, running in the grass. While I'm still uneasy about the unevenness of some grassy areas (especially along Billtown), the grass provides a little bit of relief from the hard surfaces, especially the concrete sidewalks.

I pulled down the ear warmers about halfway, but when I turned up Michael Edward Drive, I turned headlong into a wind tunnel and put the (now wet and cold) ear warmers on for protection.

I had some concern about my SI joint injury and left shin pain, but both were manageable with the slower tempo.

&amp;lt;a href="http://www.mapmyrun.com/run/united-states/ky/louisville/607160143727"&amp;gt;01/02/2009 Route&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/ky/louisville"&amp;gt;Find more Runs in Louisville, Kentucky&amp;lt;/a&amp;gt;

2009 Goals/Resolutions #twit2fit

2009-01-01T13:22:00.000-08:00

1. Take care of family
2. Stay employed
3. Spring Marathon <3:30
4. 5k PR -- sub 21 min 5k
5. Add 2 new marathon states to my list
6. Learn to recover from marathons properly
7. Monkey IV, November 2009 ~~<4:00~~ <3:45
8. >2000 miles for 2009
9. Drop below 160 #.

First race of the year: Hangover Classic #twit2fit

2009-01-01T10:55:00.001-08:00

I raced the 10 mile Hangover Classic in (East of) Downtown Louisville this morning. The forecasts were saying start temperature would be low 30s, but reality was that my warm-up at 9:15 was at about 19°F, and start was probably low 20s still. The course is amazing flat, with an average grade of about 1.6%. With the air temperature generally very cold, the race is about as fast as you can get.

Summary Data
Moving Time (h:m:s)	1:15:39	7:30 pace
Distance (mi )	10.08
Moving Speed (mph)	8.0 avg.	11.8 max.
Elevation Gain (ft)	+412 / -422

Temperature (°F)	28.4°F avg.	32°F high
Wind Speed ( mph)	SE 8.8 avg.	SE 9.2 max.

I set my Garmin to pace me for a 7'15" pace, trying to beat my Papa John's 10 miler PR (which is a little warmer and a little bit hillier with Iroquois Park in the middle). I struggled to hit 7'15" pace even once, but stayed below 7'30" pace until the wheels came off in the 8th mile. My legs had no kick left, and I had some major side stitches creeping in. I also managed to run the course inefficiently, adding about 0.05 from running wide on several turns.

Warm up:1.6 miles in 14:28 for a 9'01" pace.
Recovery: 2.51 miles in 26:28 for a 10'31" pace

I started the morning with a bit of a cold and my mileage has dropped off of late. Looks like I'll be looking at the Papa John's 10 miler this year to break the 75 minute mark.

Lap (#)	Time (m:s)	Distance (mi )
Lap (#)	Time (m:s)	Distance (mi )
1	7:16	1.00
2	7:15	1.00
3	7:24	1.00
4	7:28	1.00
5	7:21	1.00
6	7:22	1.00
7	7:29	1.00
8	7:44	1.00
9	7:44	1.00
10	7:52	1.00
11	0:37	0.08

Elevation Chart:

&amp;lt;a href="http://www.mapmyrun.com/run/united-states/ky/louisville/487533428198"&amp;gt;01/01/2009 Route&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/ky/louisville"&amp;gt;Find more Runs in Louisville, Kentucky&amp;lt;/a&amp;gt;

10 miles in 24°F / 12°F Windchill #twit2fit

2008-12-23T06:06:00.001-08:00

10.05 miles in 1:29:04 for 8'52" pace, with one lap right at 9'00"--not too bad.

Wind really picked up towards the end of the run.

Wore long sleeve Under Armour Cold Gear shirt, Under Armour compression shorts, Under Armour Cold Gear gloves, Fitness Gear (Dick's Sporting Goods) nylon pants, OBX Marathon cap, and St. Jude ear warmers. Can't feel my face, and I could've used a pair of cotton gloves at the beginning.

McMillan Speed Workouts based on 21:41 5k

2008-12-18T06:29:00.001-08:00

From McMillan Running Calculator:

Speed Workouts
	Long Distance Runners
400m	1:35.2 to 1:40.7 - 9.44 mph to 8.93 mph
800m	3:18.9 to 3:28.2 - 9.04 mph to 8.64 mph
1200m	5:05.8 to 5:21.3 - 8.64 mph to 8.33 mph
1600m	6:56.4 to 7:11.7 - 8.64 mph to 8.33 mph

I'm going to be working with intervals at the 400/800/1200/1600m distances, just to motivate me to do something different.

Two inspirational stories/links.

2008-12-17T11:27:00.001-08:00

http://runningmandave.blogspot.com/2008/12/do-not-give-me-excuses.html

Sportcenter story on Ben Comen

3rd place in AG Santa Sprint 5k #twit2fit

2008-12-06T09:06:00.001-08:00

It's been since spring since I raced a 5k. I had forgotten how intense the burn is compared to even a slightly longer race, like a 5 miler. My target was 21:30, but lost a little bit of the mental will to complete the challenge mid-race, especially after going out a little too hard in the 1st 1/4 mile. Still, I was able to lock onto someone ahead of me the whole race for pacing and finally pass him just past the 3 mile mark.

The race course had +/- 100 ft of elvation change, which worked out to about 1.3% average incline. The course also had 2 turnarounds, which I think I managed to pick up some speed on.

My previous 5k PR, set at the Anthem 5k this year, was 21:54. I beat that mark by 13 seconds @ 21:41. Given that I've battled a couple injuries this year, and ran a marathon 2 weeks ago, I'm happy. For the record, that's 9 PRs this year, and my first race at a sub-7 pace.

I also took 3rd place in the 25-34 age group:

9 PRs this year, including 2 10 milers and 2 5ks.

Hangover Classic 10-miler PR -- 1:23:06
Anthem 5k PR -- 21:54
Rodes City Run 10k PR -- 46:26
Papa John's 10-miler PR -- 1:15:20
KDF mini-marathon PR -- 1:46:12
Flying Pig marathon PR -- 3:39:44
Hunger Relief Relay (9.2) PR -- 1:12:34
Home Run 5 miler PR -- 37:03
Santa Sprint and Stroll -- 21:41

1/4 mile splits:

Distance	Time	Total Time	Pace
0.25 Mi	1:33	1:33	6:12
0.25 Mi	1:40	3:13	6:40
0.25 Mi	1:45	4:58	7:00
0.25 Mi	1:46	6:44	7:04
0.25 Mi	1:40	8:24	6:40
0.25 Mi	1:45	10:09	7:00
0.25 Mi	1:45	11:54	7:00
0.25 Mi	1:46	13:40	7:04
0.25 Mi	1:47	15:27	7:08
0.25 Mi	1:44	17:11	6:56
0.25 Mi	1:47	18:58	7:08
0.25 Mi	1:40	20:38	6:40
0.15 Mi	0:58	21:36	6:27

Elevation: (flat like a treadmill)

&amp;lt;a href="http://www.mapmyrun.com/run/united-states/ky/louisville/328089559819"&amp;gt;Santa Sprint and Stroll 5k&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/ky/louisville"&amp;gt;Find more Runs in Louisville, Kentucky&amp;lt;/a&amp;gt;

Post- fall marathon & turkey training run #twit2fit

2008-12-02T06:15:00.001-08:00

7.1 miles in 65 minutes... that's good for 9'10" per mile.

Training Begins Again
I ran a day after Thanksgiving Day run last week downtown, but this is the second day of the start of my recovery and build-up to the next marathon, some time in the spring. Goal time: sub-3:30. That will require a peak mileage of at least 60, and an 12-week average mileage of at least 50 miles. That program will start in earnest around January 1st with the Hangover Classic, putting in about 50 miles the first week on the new year. I plan to follow a similar build-up to last year:

In the meantime, I'll do a quick ramp-up in December including this weekend's Santa Sprint and Stroll 5k and probably next weekend's Reindeer Romp 4k (if I can PR in the 5k, then an easy 4k PR will bring me to 10 PRs this year.)

Turkey Day / Marathon Taper and Recovery Bloat
I went from 166 pounds on 11/18/2008 to 172 pounds yesterday, after Flying Monkey Marathon recovery (and eating) and Thanksgiving Day/weekend eating. Dropped down to 170 pounds this morning, so maybe I'll be in the mid-160s by the end of the year. To help facilitate this progress, I'm back on the wagon tracking calories--it works for me.

Exit the monkey

2008-11-23T18:19:00.001-08:00

It's been a roller coaster year for my running. 8 PRs this year, including back-to-back 10 miler PRs (-10 minutes each time) and a PR by 55 minutes (3:39) at Flying Pig. Then came a rough showing (4:42) at the Hatfield-McCoy Marathon, followed by tendonitis and an SI joint injury. My physical therapy ended September 25th, so the Flying Monkey marathon came just 8 weeks + 3 days after physical therapy ended. I made it up to 50 miles for one week prior to tapering (40, 30 and 14 miles for the 21 days prior to Monkey).

We had a send-off for a co-worker (beer involved) on Friday, and then wine Saturday, so hydration wasn't optimal.

On to the report:
It seemed to take forever to get to Mile 2. This was no trick by the Monkey RD; my Garmin 305 confirmed that I was only at mile 2. There's nothing like wishing a MARATHON was over at mile 2. This feeling continued through mile 6. I managed to get a little benefit on the first couple downhills, but my joints paid a heavy price for the extra speed I gained. The downhills also caused so much friction that a large, heart shaped blister formed in the front arch area of my right foot. (The good news is, my forefoot actually went numb from the pain).

It was at this point that I resigned myself to slower marathon than I had hoped for that I started enjoying the scenery. The trees provided a nice autumn picture, the sun highlighting the trees at times. At each water stop I paused, mostly to rest.

By the second half, I couldn't control my stride enough on the downhills to get much benefit from them, and had some pain reminiscent of SI joint pain at mile 18, and had to walk the downhill. ...I had several miles in which I had to break stride and walk, principally miles 19-20, where the full elevation was scaled in two miles, mostly in 19. Amazingly, I had something in the tank left for the last two miles, and managed to get my second best marathon time (4:30:30) on minimal time to train after recovering froom injuries.

Due to the cool conditions, I held things together here better than my Hatfield-McCoy performance. I'm certain that a summer Harpeth Hills course would have been far more brutal than H-M. H-M has one huge hill and some relentless small hills. Flying Monkey has several relentless large hills:

Summary Data
Total Time (h:m:s)	4:30:30	10:21 pace
Moving Time (h:m:s)	4:30:16	10:21 pace
Distance (mi )	26.10
Elevation Gain (ft)	+3,850 / -3,849

Temperature (°F)	46.4°F avg.	51.8°F high
Wind Speed ( mph)	S 6.0 avg.	S 6.9 max.

Elevation Data

Elevation Change	Total (ft)
Total Elevation	7,699
Elevation Gain	3,850
Elevation Loss	3,849
Net Elevation Change	1

Vertical Speed	Average ( ft/min)	Maximum (ft/min)
Ascent	14.2	288.1
Descent	-14.2	-219.0

Grade	Average (%)	Maximum (%)
Overall Grade	0.0	--
Ascent Grade	5.7	22.5
Descent Grade	-5.5	-23.3

Splits

Lap (#)	Time (m:s)
1	9:16
2	8:16
3	8:24
4	9:10
5	9:02
6	9:11
7	8:47
8	10:07
9	9:20
10	9:49
11	10:09
12	9:54
13	10:39
14	9:42
15	11:26
16	10:02
17	11:04
18	9:56
19	15:01
20	12:36
21	10:15
22	13:33
23	11:32
24	12:48
25	10:10
26	10:09

"Ready" to "run" the Flying Monkey Marathon

2008-11-22T14:02:00.001-08:00

Well, I'm present for the Flying Monkey Marathon, at least.

Met fellow RunningAhead.com members at the packet pickup... One of them asked me if me if I had driven the course yet. I said that I hadn't, to which he responded that I probably shouldn't.

I then remarked about my shins hurting a little. The response... "It won't matter, because your legs will be numb after the second mile anyway."

Nice.

All for this little finishers... umm.... medal?

Less than 16 hours to go.

Taper madness - Enter the Monkey

2008-11-20T18:52:00.001-08:00

After quickly building up to 50 miles per week (+5 miles per week) for one week, I had an 80% and 60% week the last two weeks, and 14 miles this week on Monday and Tuesday.

The goal? The Flying Monkey Marathon. After finally pondering the elevation chart of this nutcase runner's marathon through Percy Warner Park, I can only conclude that it is a fortunate time to have a gut-busting gorge-fest four days later (that would be U.S. Thanksgiving for the international folks). I certainly won't be interested in running, after all.

Flying Monkey Elevation

I ran the Hatfield-McCoy marathon earlier this year, and I'm well aware of how trashed your quads fear after such steep downhills. Unfortunately, while the Hatfield-McCoy had one steep downhill, the Flying Monkey has 9-10 steep downhills of 1/3 to 1/2 the elevation drop.

Hatfield-McCoy Marathon

Less than 60 hours to go.

Training paces based on 5 miler time

2008-11-05T11:05:00.000-08:00

It's likely that many of my runs need to be slower.

McMillan Running Calculator paces for a 37:05 5 mile race.

Daniels 2nd edition training paces based on 37:05 for a 5-mile race:

A better 20 miler than last time

2008-11-01T11:13:00.001-07:00

Elevation chart:

Got about a 10 am start, and temps today ended up warming up quite a bit faster than the last few days--no risk of frost this morning either. Still, the temperature was in the low 50s and sunny to start--a little chilly for a sleeveless running shirt. By mile 15, I was happy to have the warmer weather gear on. Did a lot of out and backs, and found a new connection between streets.

11/01/2008 Route
Find more Runs in Fern Creek, Kentucky

Summary Data
Total Time (h:m:s)	3:00:08	8:59 pace
Moving Time (h:m:s)	2:59:47	8:58 pace
Distance (mi )	20.02
Moving Speed (mph)	6.7 avg.	9.8 max.
Elevation Gain (ft)	+1,229 / -1,230

Temperature (°F)	62°F avg.	66.2°F high
Wind Speed ( mph)	SE 2.3 avg.	SE 3.5 max.

Laps (goal pace was 9'00", so only missed the mark on the last three miles, and held the average pace below 9s).

Lap (#)	Time (m:s)	Distance (mi )
Lap (#)	Time (m:s)	Distance (mi )
1	8:44	1.00
2	8:22	1.00
3	8:59	1.00
4	8:51	1.00
5	8:53	1.00
6	8:46	1.00
7	8:55	1.00
8	8:38	1.00
9	8:33	1.00
10	8:58	1.00
11	8:58	1.00
12	8:51	1.00
13	8:57	1.00
14	8:48	1.00
15	8:59	1.00
16	8:57	1.00
17	9:00	1.00
18	9:14	1.00
19	10:05	1.00
20	9:53	1.00
21	0:18	0.03

I won my age group at the Home Run

2008-10-25T10:30:00.001-07:00

I ran the Home Run 5 miler in Bernheim Forest this morning.

I'm pretty sure that I was first Yum team runner in. Couldn't quite
catch a female runner with a Swags sport shoes shirt on.

My time was 37:03 (7'25" pace). The race was a nice hilly course,
with very chilly air. I left my cotton running team shirt on over my
technical shirt the whole race.

My first two miles were run in the sub 7:10 range. Mile 4 had an
steady hill leading to the final turnaround.

The turnaround was 3/4 miles out, just below the crest of the hill. I
made the turnaround at a dead stop and wanted to curse the slight
uphill before the long gradual downhill towards the finish.

In the final stretch, 0.2 miles out, I passed the lead teammate and
pushed ahead, lungs burning, legs numb... and then it was over.

Summary Data
Total Time (h:m:s)	0:37:04	7:22 pace
Moving Time (h:m:s)	0:37:02	7:22 pace
Distance (mi )	5.03
Moving Speed (mph)	8.1 avg.	13.5 max.
Elevation Gain (ft)	+416 / -397

Temperature (°F)	48.2°F avg.	48.2°F high
Wind Speed ( mph)	W 6.3 avg.	W 6.9 max.

Elevation chart (pretty flat in comparison my usual routes):

The award/bib:

Started off late for my 20 miler yesterday

2008-10-19T11:57:00.001-07:00

Elevation map:

Usually, I'm able to pad 6 extra miles by running down the sidewalk on Bardstown Rd early (before each business' driveway has cars going in and out). Not this morning. Summary Stats:

Summary Data
Total Time (h:m:s)	3:13:33	9:40 pace
Moving Time (h:m:s)	3:12:34	9:37 pace
Distance (mi )	20.01
Moving Speed (mph)	6.2 avg.	11.6 max.
Elevation Gain (ft)	+1,123 / -1,123

Temperature (°F)	60.8°F avg.	60.8°F high
Wind Speed ( mph)	NNE 9.2 avg.	NNE 10.4 max.

...It seemed a little breezy out there.

I started having trouble around mile 15 of my run, but I managed to not walk even when it didn't feel like I was running anymore.

Lap (#)	Time (m:s)	Distance (mi )
Lap (#)	Time (m:s)	Distance (mi )
1	8:29	1.00
2	8:36	1.00
3	8:44	1.00
4	8:36	1.00
5	8:50	1.00
6	8:40	1.00
7	8:40	1.00
8	8:46	1.00
9	9:08	1.00
10	8:59	1.00
11	8:55	1.00
12	9:08	1.00
13	9:37	1.00
14	9:34	1.00
15	10:36	1.00
16	11:02	1.00
17	11:14	1.00
18	10:58	1.00
19	11:54	1.00
20	11:46	1.00
21	0:13	0.01

The 'X' near the top of the map is where I got confused (at around mile 15) and missed my turn. I've been through this neighborhood for every 20 miler I've run. Obviously, my brain was overloaded at this point.

&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/run/united-states/ky/louisville/379217398319"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;10/18/2008 Mixed up 20 miler &amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br/&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/ky/louisville"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;Find more Runs in Louisville, Kentucky&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;

Racing in the Home Run (5 Miler) for the Home of the Innocents

2008-10-17T13:57:00.001-07:00

I'm running in the Home Run for the Home of the Innocents next Saturday (October 25, 2008). This will be my first 5 mile race, ever. (Hey... automatic PR).

My donation page

Not the Monkey -- Ran "hills" on the treadmill

2008-10-17T05:58:00.001-07:00

4.37 miles in 40 minutes (9'10")

2.64 % incline average (611 ft over 4.37 miles) Ok. Flying Monkey preparedness this is not. That elevation gain is the equivalent of at most two of the hills to be faced in the Monkey, and without the steep, quad-trashing, downhills of Monkey.

6.6 mph constant speed, except for emergency stop to tie shoelaces.

1% for the first 10 minutes
2% for the second 10 minutes
3% for the third 10 minutes
4%-6% varied for the last 10 minutes

5 minutes of 6+% very slow cool down at 2.0-4.0 mph (not recorded)

Holy cow, that was hard

2008-10-15T08:40:00.001-07:00

Actually, the hard part was not giving up by the second interval.

Ran 3 x 1-mile intervals for a total of 7 miles. 1% treadmill incline.

1 mile warm-up @ 6.5 mph (9'14")
1 mile interval @ 8.5 mph (7'04") - tough, but manageable
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - exhausting, but made it.
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - like the push at the end of a 5k race. For a full mile.
0.5 mile cool down @ 6.5 mph
0.5 mile cool down @ 6.6 mph
0.5 mile cool down @ 6.7 mph
0.5 mile cool down @ 6.8 mph

Gee, that wasn't so bad after all. My body just doesn't have much will to run hard these days.

Ran 19 miles in two segments today

2008-10-11T09:06:00.000-07:00

Ran with a group today for the first part of my long run with Trent from RunningAhead and a co-worker. Co-worker has a natural 3:30 marathon pace, with a BQ under his belt. Trent led the way, and we managed to keep exactly on my "target" LR/ER pace of 9'18".

Total Time (h:m:s) 1:33:05 (9:18 pace)
Distance (mi )   10.01
Elevation Gain (ft) +489 / -505

Cox Senca 10 miler
Find more Runs in Louisville, Kentucky

Elevation Chart:

Then we proceeded to stand around for 18 minutes of blabbing/recovery... then I finished my "18 miler" by getting lost on the way back from downtown:

Total Time (h:m:s) 1:29:33 (9:48 pace)
Distance (mi )        9.12
Elevation Gain (ft) +402 / -399

Reservoir to Ballpark out and back
Find more Runs in Louisville, Kentucky

Elevation Chart:

Feeling pretty peppy the day after the relay

2008-10-08T10:44:00.001-07:00

Course: 1% Treadmill
Distance:4.56 miles
Duration: 40:00
Pace: 8:47 / mile

I started this workout at 6.5 mph (9'13" pace) and tried to speed up every 4 minutes. My last minute I ran at 9.4 mph (6'23" pace)

My blister is actually feeling pretty good as well (used two Band Aid advanced healing blister bandages last night and through the run today).

I'm still targeting 40 miles for the week, with an 18 mile long run on Saturday.

Risking personal injury for World Hunger!

2008-10-07T07:26:00.001-07:00

I'm running a 9.2 mile leg of a relay race between our office buildings today.

I am one of 24 runners and 6 walkers participating in a relay between two of our office buildings (9.2 miles) today to raise money for World Hunger. This relay takes us:
- South on Poplar Level Rd
- Crossing at Jefferson Ave
- Crossing Fern Valley Rd
- Crossing Outer Loop
- Down Preston Hwy
- Across the Gene Snyder interchange and down the I-265 Northbound exit ramp area to South Preston Hwy.

I've run some crazy routes in my marathon training, but the shoulder between the exit ramp and Preston Hwy is pretty dicey. Help me make this risk worthwhile.

Update:
We won our relay (4 x 9.2 miles) by two minutes.

8.2 Easy Run w/ Strides 8x20sec

2008-10-02T07:55:00.001-07:00

Elevation Chart:

Summary Data
Total Time (h:m:s)	1:11:01	8:40 pace
Moving Time (h:m:s)	1:10:07	8:33 pace
Distance (mi )	8.18
Elevation Gain (ft)	+535 / -536

Lap Breakdown (mile 7 had 8x20 sec strides)

Lap (#)	Time (m:s)	Distance (mi )
Lap (#)	Time (m:s)	Distance (mi )
1	8:39	1.00
2	8:34	1.00
3	8:45	1.00
4	8:42	1.00
5	8:52	1.00
6	8:38	1.00
7	7:54	1.00
8	8:52	1.00
9	1:08	0.18

Mid-week update

2008-10-01T10:07:00.001-07:00

The first two days' runs this week were tedious, easy runs, in which I was recovering from the crash-and-burn 16 miler on Saturday, plus the nickel-sized blister which I acquired during that run.
9/29/2008 Easy 7.21 Miles in 1:05:00 (9'01" pace) - had blister band-aid, blister formed around it. Nice.

9/30/2008 Easy 7.56 Miles in 1:08:00 (9'00" pace) - The whole blister popped here... I had taped, retaped, gauzed, etc...

10/1/2008 Tempo 7.14 Miles in 1:00:00 (8'25" pace):
Ok, I was awakened at 4am to take care of my fussy baby boy. I got a few nods in, but ended up craving some of the Blue Bell Ice Cream -- Banana Pudding flavor, so I had some of that. I got to work, and I was craving salt... so I got food from the breakfast bar at work... eggs, tater tots, and a biscuit with sausage gravy.

My run:
1 mile warm up @ 9'13"
2 miles @ 8'00"
1 mile @ 7'54"
1 mile @ 7'48"
2 miles cool down @ 8'57" w/ a pick-up at end at 6'08" pace.

Then lunch... Taco Bell Nachos Supreme (Express)

Races I've Run

2008-09-30T18:12:00.001-07:00

From: http://monarch.tamu.edu/~maps2/us.htm