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 mile).

Total miles for week: 28.45

Final total miles for February : 126.90
posted by mgreene at 5:24 AM 0 comments

Wednesday, February 27, 2008

Spittin' Snow 5 miler

Exercise: 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.

Mile Splits:

1: 7:27
2: 7:25
3: 6:56
4: 6:55
5: 7:21

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 0 comments

Tuesday, February 26, 2008

Cold Hill work

Exercise: 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 0 comments

Sunday, February 24, 2008

10K training run on Sunday

Exercise: Ran the Cotton Row 10K course Sunday AM in 43:18.

Mile splits were:

1: 7:11.82
2: 6:44.87
3: 7:10.44
4: 7:04.52
5: 6:39.80
6: 6:58.36
0.2: 1:28.58

Total miles for the week: 14.2

Total miles for February : 112.65
posted by mgreene at 2:20 PM 0 comments

Saturday, February 23, 2008

Soggy 8 miler

Exercise: 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 miles

Total for February : 106.45 miles
posted by mgreene at 10:32 AM 0 comments

Thursday, February 21, 2008

Another triple day in the making

Exercise: 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 0 comments

Wednesday, February 20, 2008

Recovery after the triple

Exercise: 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 0 comments

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 0 comments

Sunday, February 17, 2008

Trail run in the rain

Exercise: 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 0 comments

Saturday, February 16, 2008

Finally back to running!

Exercise: 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 0 comments

Thursday, February 14, 2008

Still nursing sore hamstring

Exercise: 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 3 comments

Tuesday, February 12, 2008

Sore hamstring

Exercise: 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 0 comments

Monday, February 11, 2008

Easy Monday

Exercise: Ran 3 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 miles

Total for the month : 59.15 miles
posted by mgreene at 12:14 PM 0 comments

Sunday, February 10, 2008

Winter Winds race day!

Exercise: 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 miles

Total mileage for February - 56.15 miles.
posted by mgreene at 5:43 PM 0 comments

Saturday, February 9, 2008

Easy Saturday

Exercise: 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 miles.
posted by mgreene at 4:24 PM 0 comments

Friday, February 8, 2008

Friday - mutliple workouts

Exercise: 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 miles.
posted by mgreene at 10:10 AM 0 comments

Thursday, February 7, 2008

Busy Thursday

Exercise: In the AM, I hit the treadmill for 40 minutes, 3.85 miles (weekly total so far - 28 miles).

Played 4 games full court basketball at Berachah Gym.
posted by mgreene at 6:17 AM 0 comments

Tuesday, February 5, 2008

Tuesday - easy day - (well, not exactly)

Exercise: 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 miles.
posted by mgreene at 5:39 AM 4 comments

Monday, February 4, 2008

Monday - hard day in the rain

Exercise: 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 0 comments

Sunday, February 3, 2008

Sunday, Fairly Easy Day

Exercise: Treadmill, 50 minutes, 4.85 miles, 612 calories. Ended the week with 27 miles.
posted by mgreene at 2:14 PM 0 comments

Saturday, February 2, 2008

First race of 2008

Exercise: 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:

1: 6:02.86
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 0 comments

Friday, February 1, 2008

Work at home

Exercise: 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 0 comments

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 0 comments

2009 Race Results