Just Keep Runnin'

60:12 162 Road

70:00 160 Road

1:26:15 151 Road up to 3rd dam

35:18 155 Road

25:00 150 Road

24:42 148

Started slow (deliberately - I only ran 285 miles in the last 4 months, last year I ran 450 miles in the 4 months before the race) and finished strong (1:56:48.6 at the half-way point and 1:42:42.7 for the second half).

 I started out really slow - 9:41 for the first mile, 9:17 second and 9:08 for the third. After that, the only miles that were over 9:00 were the 4th (I walked for 1 minute to keep me from going too fast), the 6th (potty break), the 11th (another potty break), the 14th (did I mention that I started the day with too much liquid?), and the 15th (where I kept myself from powering up the hill by applying chapstick with sunblock to my lips, ears, nose, cheeks, and forehead).

The first 15 miles, my average mile time was 8:58. The next 11 miles it was 7:36. My family was waiting near the end, so the last 0.2 miles, my pace was 6:40.

rode mountain bike to gym, 15 minute upper body workout (15 min) + bball shooting. rode home (total 10.4 miles)

Ran up to campus (11:30) took off my shoes and ran on the Quad for 8:30, put them back on and ran home (10:00).  Average HR - 155

morning bike ride - 5.4 miles

More direct route to gym (5.9 total), upper body workout (30 min).

total 10.4 1:22:58 166 hr

3.1 23:18.5 162 up then down

2.1 16:00.9 167 down

2.1 18:49.2 166 up

3.1 24:49.8 up then down

Rode bike to local track (1.85 miles).  Tried out my New Balance MR790!  Then rode back.

7 53:39.6 157HR

1/4 mile HR      1 mile total       1/2 mile

2:11.5 136

2:05.9 148

1:58.2 150

1:58.4 151      8:14.0

1:56.8 152

1:57.7 153

1:56.8 155

1:56.9 155     7:47.8 16:01.8

1:57.9 154

1:56.6 154

1:56.8 155

1:58.6 154    7:49.8 23:51.6

1:57.6 154

1:58.9 155

2:01.5 154

1:59.7 155    7: 57.8 31:49.4

1:59.2 154

1:56.6 157

1:55.6 158

1:54.9 158    7:46.4 39:35.8

1:36.8 169

1:32.6 175                      3:09.4

2:06.5 162   

1:31.2 167    6:47.1 46:22.9

1:26.9 181                      2:58.1

2:06.7 168

1:55.2 159

1:47.9 168    7:16.7 53:39.6

4.7 152 HR 41:20

1.85 mile to the track 16:00

1 mile barefoot (1/4 mile on Track, 1/4 on turf - repeat.  By the way, the fake grass is nothing like real grass in barefeet.) 8:49

1.85 miles back 16:31

Came down with a head cold (Monday).  Played basketball for 1:50 Monday and 1:30 Tuesday...  That's the excuse for the low miles today!

Rode bike to track (longer route - 2.23)

2 miles in shoes, 5 laps (1.25 miles) barefoot, 3 laps (0.75 miles) in shoes.

Bike home (1.92)

4 miles 163/176 HR/max  29:02.3

1/4 mile HR      1 mile total       1/2 mile

1:48.7 143

1:42.2 160

1:40.1 165

1:42.1 167   6:53.2

1:41.0 168

1:41.0 170

1:41.8 171

1:41.1 171   6:44.9  13:38.1

Barefoot!

2:00.8 155

2:04.6 162

2:04.5 161

2:02.3 163   8:12.2   21:50.3

1:55.0 166

Shoes

1:47.7 167

1:46.9 169

1:42.4 172   7:12.0   29:02.3

3.1 162/186 HR/Max 23:24.6

Warm up then 3 1/2 miles - 3 min each

time miles hr

6:00 0.66 143

3:00 0.50 170

3:00 0.30 154

3:00 0.50 170

3:00 0.35 166

3:00 0.50 178

2:24 0.29 171

Not bad for still having a cold!