Friday, February 29, 2008
BBall and 5 miler
Exercise: Thursday :
played 6 games full court basketball at Berachah gym.Friday:
Ran 5.0 miles with Carl S. at UAH in 34:47 (6:57.5 per mil
Total miles for week: 28.45Final total miles for February : 126.90
posted by mgreene at 5:24 AM
Wednesday, February 27, 2008
Spittin' Snow 5 miler
While nothing like Jeff W.'s snowy Tundra, I did run in a light snow fall at lunch today - wind chill in the lower 20s. Did my usual UAH 5 mile loop semi-fast. 5.0 miles total in 36:15.
Sped up the last 3 which is always a good sign.
Total miles for week: 23.45
Total miles for February : 121.90
posted by mgreene at 10:13 AM
Tuesday, February 26, 2008
Cold Hill work
Lifted weights at UAH. Jumped rope (2 x 155). 100 stomach crunches using 6 pound medicine ball.
Did hill work with Carl S. Ran from UAH Fitness center over to Hillmont. Did 3 of the full hill (average 1:45 per trip up), and 4 of the steepest part only (average 25 seconds hard). Total distance : 4.25 miles, 41:19.
Total miles for the week : 18.45
Total miles for February : 116.90
posted by mgreene at 10:56 AM
Sunday, February 24, 2008
10K training run on Sunday
Ran the Cotton Row 10K course Sunday AM in 43:18.
Mile splits were:
Total miles for the week: 14.2
Total miles for February : 112.65
posted by mgreene at 2:20 PM
Saturday, February 23, 2008
Soggy 8 miler
Ran a daybreak 8 miles on the trails on Wade Mountain in 70 minutes with Carl S. Very soggy conditions after a full day of rain yesterday. (8:45 per mile pace
Total for the week : 8.0
Total for February : 106.45
posted by mgreene at 10:32 AM
Thursday, February 21, 2008
Another triple day in the making
Lifted weights at UAH Fitness Center. Jumped rope (2x150). 135 stomach crunches.
Lunch time - ran at Lockheed field with Carl S. 5.22 miles in 40:43 (7:48 per mile pace
Afternoon - 6 games full court basketball at Berachah gym.
Overall 3+ hours of exercise today - time for a rest day tomorrow...
Total miles for this week : 27.07
Total miles for February : 98.45
posted by mgreene at 6:18 AM
Wednesday, February 20, 2008
Recovery after the triple
After the three workout yesterday (lifting, running, basketball), I was a little sore (plus the fact that after I got home from my basketball game at 10:30, I really didn't get to sleep until 11:30, not giving me a whole lot of sleep before my normal 5:00AM wakeup time), I did a fairly easy recovery run at Lockheed field. 4.25 miles in 33:24 (7:51 per mile pace
Total mileage for this week: 21.85
Total mileage for February : 92.93
posted by mgreene at 11:11 AM
Tuesday, February 19, 2008
Back to speedwork (Hopefully!)
Exercise: Monday -
had our 13th church league bball game - lost, we're now 7-6. Had a sports massage, concentrating on my sore hamstring which seemed to really help.Tuesday:
Lifted weights at UAH Fitness Center. 140 stomach crunches, jumped rope (2x140).
Had our 14th church league basketball game. Lost. Finished season at 7-7.
Did speedwork at Lunch at Lockheed field with Carl S. and Nathan G. Very windy. Total mileage including warmup and cooldown 4.5 in 47 minutes including rest breaks.
Did 4x400 (times from 83 to 87 seconds) (5:32 to 5:48 per mile pace
Did 8x200 (times from 35 to 40 seconds) (4:40 to 5:20 per mile pace
Total mileage for the week so far : 17.6
Total mileage for February so far : 88.68
posted by mgreene at 6:04 AM
Sunday, February 17, 2008
Trail run in the rain
Got a little late start (7:45 AM), decided to do some of the Wade Mountain trails about 2 miles from my house. 60 degrees, but started raining about 5 minutes into my run. Went 35 minutes out turned around and came back. Lots of mud, but at least with two light layers and a hat it wasn't too cold. 7.0
miles total in 1:07.
Total for the week : 13.1
Total for the month : 83.18
posted by mgreene at 8:41 AM
Saturday, February 16, 2008
Finally back to running!
On Friday, I did the Precor one more time, 36 minutes, 3.4 miles, 408 calories. I then did 3 minutes on the rowing machine, pulling as hard as I could.
Mileage total for the week of Feb 8-15 : 23.25
Saturday AM: Ran up on Monte Sano. Did the McKay Hollow trail which starts at the top of the mountain, goes down in the hollow (-500 ft elevation change), then comes back up to the top in a little over a mile. Mile times varied from 8:19 to 17:39 (the steep climb is impossible to run as you're mostly climbing over large rocks). 6.1
miles total in 1:03.
New week mileage so far : 6.1
Total Mileage for February : 76.18
posted by mgreene at 9:11 AM
Thursday, February 14, 2008
Still nursing sore hamstring
Precor elliptical - 34 minutes, 428 calories, 3.25 miles. Yesterday, 75 pushups, 100 stomach crunches.
3 full court basketball games at Berachah gym.
posted by mgreene at 10:19 AM
Tuesday, February 12, 2008
After a full day and weekend, my right hamstring was pretty sore. Decided to skip the speed workout today. Lifted weights at UAH. Jumped rope (3 x 150).
Did Precor elliptical trainer - 33 minutes, 3.28 miles, 389 calories.
Had out 12th church league basketball game - won it - we're now 7-5.
posted by mgreene at 5:44 AM
Monday, February 11, 2008
miles on the trails at Lockheed Field as an easy recovery run - 24:39 (8:13 per mile pace
Had our 11th church league basketball game - won it - we're now 6-5.
Total for the week : 13.3
Total for the month : 59.15
posted by mgreene at 12:14 PM
Sunday, February 10, 2008
Winter Winds race day!
Today was the day for the Winter Winds 2 and 4 mile road races at Grissom High School in Huntsville. After a short 0.3 mile warmup (I helped do data entry before the race), the 2 mile started at 2PM. I didn't feel real good the first mile, but managed to hit the 1 mile marker at 5:58. The second mile has a long hill about half way so it's typically slower. Managed to do 6:08 for the second mile for a 12:06 total (6:03 per mile average
). Faster than last year - 2nd overall master, 1st in my age group, 13th overall (out of 276 people).
After a short break, the 4 mile started at 2:35. Felt really wasted after the earlier race, but toughed it out in 27:00 (6:45 per mile pace
). Finished 2nd in my age group, 16th overall (out of 212 people).
Total mileage for the day : 6.3
miles. Total for the week - 10.3
Total mileage for February - 56.15
posted by mgreene at 5:43 PM
Saturday, February 9, 2008
Because I knew I had two races to do tomorrow (2 and 4 mile at Grissom High School), I only did a relatively easy 37 minutes on the trails on Monte Sano. Approximately 4
posted by mgreene at 4:24 PM
Friday, February 8, 2008
Friday - mutliple workouts
AM - lifted weights at UAH Fitness Center. Jumped rope (4x140).
At lunch, ran 5 miles with Ronnie N. on the UAH Tempo Loop in 37:55 (7:35 per mile pace
Ended week with 33
posted by mgreene at 10:10 AM
Thursday, February 7, 2008
In the AM, I hit the treadmill for 40 minutes, 3.85 miles (weekly total so far - 28
Played 4 games full court basketball at Berachah Gym.
posted by mgreene at 6:17 AM
Tuesday, February 5, 2008
Tuesday - easy day - (well, not exactly)
Lifted weights at UAH. Jumped rope (3x135).
Then about 10:30, I get an email from Nathan G. wanting to know if I'm running again today. I agree (as I wanted to try out my new Garmin ForeRunner 205 GPS. We wound up doing 5 miles in 36:48 (7:21.6 per mile pace).
Past 4 days - 23
posted by mgreene at 5:39 AM
Monday, February 4, 2008
Monday - hard day in the rain
Unusually warm weather (60s). Ran 5.07 miles on UAH tempo loop with Nathan G. in 35:48 (7:03 per mile pace
posted by mgreene at 10:03 AM
Sunday, February 3, 2008
Sunday, Fairly Easy Day
Treadmill, 50 minutes, 4.85 miles, 612 calories. Ended the week with 27
posted by mgreene at 2:14 PM
Saturday, February 2, 2008
First race of 2008
Did my first (of many) races for 2008 - the Scottsboro, AL Throbbing Heart American Heart Association 5K. Chilly morning, but no wind made for almost ideal racing conditions. After a 2.25 mile warmup (hindsight says this may have been a little too long), I ran the 5K in 19:22, finishing 6th overall, first in my age group and first Master. I started out in sub 19:00 minute pace, but slowed the last mile (combo of fatigue and two big hills). Mile splits were:
2: 6:11 (12:14)
3: 6:35 (18:49)
0.1 : 0:33.07 (19:22)
After the race , I ran the course again in about 23 minutes, getting 8.5
miles in for the day.
posted by mgreene at 4:17 PM
Friday, February 1, 2008
Work at home
Worked from home today. Took breaks and did 100 crunches, 170 pushups, and ran on the treadmill (35 minutes 3.5 miles).
posted by mgreene at 12:36 PM
Thursday was Basketball day
Exercise : (Thursday)
Played 5 games full court basketball at Berachah Gym. We then had our 10th church league game at 9PM - lost making our final regular season record 5-5.
posted by mgreene at 8:31 AM