GT350H
Sunday, March 30, 2008
Sunday 7 miler
Exercise: Did 7 miles this morning at Lockheed field. I'm probably wearing my own trail on the 1.5 mile loop...
Did 4 x 1.5 mile loops plus an extra slow 1 mile loop. Total time : 53:24 (7:37 per mile).
Loops:
1.5 : 12:02 (8:01 pace)
1.5 : 11:10 (7:26 pace)
1.5 : 10:58 (7:19 pace)
1.5 : 10:38 (7:05 pace)
1.0 : 8:34
Total mileage for week: 13.0
Total mileage for March : 117.50
Did 4 x 1.5 mile loops plus an extra slow 1 mile loop. Total time : 53:24 (7:37 per mile).
Loops:
1.5 : 12:02 (8:01 pace)
1.5 : 11:10 (7:26 pace)
1.5 : 10:58 (7:19 pace)
1.5 : 10:38 (7:05 pace)
1.0 : 8:34
Total mileage for week: 13.0
Total mileage for March : 117.50
Saturday, March 29, 2008
6 miler
Exercise: After helping out with data entry and scoring at the Heart and Sole 5K, I hit Lockheed field before I went home. Did 6 miles (4 x 1.5 mile loop) in 43:33 (7:15.5 per mile).
Loops were:
1: 11:03 (7:22 pace)
2: 10:34 (7:03 pace)
3: 10:31 (7:00 pace)
4: 11:23 (7:35 pace)
Total mileage for the week: 6.0
Total mileage for March : 110.50
Loops were:
1: 11:03 (7:22 pace)
2: 10:34 (7:03 pace)
3: 10:31 (7:00 pace)
4: 11:23 (7:35 pace)
Total mileage for the week: 6.0
Total mileage for March : 110.50
Friday, March 28, 2008
Maintenance run
Exericse: Did 4 miles at Lockheed field early in 31:32 (7:53 per mile).
Total mileage for the week: 22.05
Total mileage for March : 104.50
Total mileage for the week: 22.05
Total mileage for March : 104.50
Thursday, March 27, 2008
Back to running
Exercise: Ran 4.5 miles in 33:52 (7:31 per mile pace) at Lockheed with Carl S. at lunch today. Will update mile splits this evening. Played 1 game full court basketball at Berachah Gym.
Total mileage for the week: 18.05
Total mileage for March : 100.50
Total mileage for the week: 18.05
Total mileage for March : 100.50
Wednesday, March 26, 2008
Back to it
Exercise: After straining my lower back and spending 3 nights on a heat pad and 4 days unable to stand up straight, I'm finally able to get back to exercising. Did 80 pushups this AM. Did 32 minutes on the Precor Elliptical trainer at UAH - 3.03 miles, 374 calories.
Saturday, March 22, 2008
McKay Hollow 1/2 (??) marathon
Exercise: Well, today was the McKay Hollow half marathon on Monte Sano. Last year only had about 55 entries, this year - 115. This is a VERY difficult trail run though some very muddy single track trails, lots of climbing (areas where you CAN'T run, but have to crawl your way over rocks). And, it pays to really study the course markings - I made a wrong turn just before mile 5 (no one in front or behind me to see). Went about .25 mile out of the way. Got to thinking I should see somebody, stopped waited about a minute. When I didn't I knew something was wrong, so I started backtracking until I could see some people above me and finally found the correct turn. I figure I probably lost about 5 minutes in the little excursion. My final time for the 13.48 miles was 2:17:26. (10:11 per mile pace). Definitely disappointing as I thought I was gonna do better than last year when I ran a little over 2:09. Finished 23rd out of 115 - pretty sad...
Weighed 158 as I left for the race and weighed 153 when I got home. Mostly dehydration, I guess, 3.16% of body weight in 2.5 hours.
Mile splits were :
1: 6:49
2: 7:12
3: 9:13 (includes ascent up to O'Shaugnessey Point and a fall in the mud!)
4: 8:59
5: 9:09
6: 16:54 (includes stop and turnaround and Natural Well ascent)
7: 7:51
8: 9:21 (includes stop at water table for two cups of Gatorade)
9: 7:47
10: 9:20
11: 9:43
12: 13:13 (beginning ascent up to picnic area)
13: 17:51 (continuation of picnic area ascent)
0.48: 4:06
Total mileage for the week: 13.55 (including a very short warmup)
Total mileage for March : 96.00
Weighed 158 as I left for the race and weighed 153 when I got home. Mostly dehydration, I guess, 3.16% of body weight in 2.5 hours.
Mile splits were :
1: 6:49
2: 7:12
3: 9:13 (includes ascent up to O'Shaugnessey Point and a fall in the mud!)
4: 8:59
5: 9:09
6: 16:54 (includes stop and turnaround and Natural Well ascent)
7: 7:51
8: 9:21 (includes stop at water table for two cups of Gatorade)
9: 7:47
10: 9:20
11: 9:43
12: 13:13 (beginning ascent up to picnic area)
13: 17:51 (continuation of picnic area ascent)
0.48: 4:06
Total mileage for the week: 13.55 (including a very short warmup)
Total mileage for March : 96.00
Friday, March 21, 2008
Basketball and Treadmill
Exercise: Resting a little for Saturday's McKay Hollow 1/2 Marathon trail run. Played 5 games full court basketball at Berachah gym. Ran on the treadmill - 4.18 miles, 525 calories, 41 minutes.
Total miles for the week: 26.84
Total miles for March : 82.45
Total miles for the week: 26.84
Total miles for March : 82.45
Wednesday, March 19, 2008
Last minute 5 miler
Exercise: Lifted weights at UAH. Jumped rope (1 x 185). Was getting ready to call it a day when Ronnie N. showed up and talk me into doing a 5 miler. We used our standard UAH loop, did it in 39:21 (7:52.2 per mile pace).
Total mileage for the week : 22.66
Total mileage for March : 78.27
Total mileage for the week : 22.66
Total mileage for March : 78.27
Tuesday, March 18, 2008
Weights and Speedwork
Exercise: Lifted weights at UAH. Jumped rope (2 x 180). 115 stomach crunches.
Did intervals at Lockheed field by myself. 1.5 miles warmup, then 15 x 200 meters with 45 seconds rest in between. Total distance 3.375.
200s
1: 39.49
2: 35.39
3: 39.22
4: 39.14
5: 38.35
6: 36.31
7: 39.28
8: 39.11
9: 36.99
10: 42.83
11: 40.13
12: 35.59
13: 38.70
14: 40.02
15: 35.56
Total mileage for week: 17.66
Total mileage for March : 73.27
Did intervals at Lockheed field by myself. 1.5 miles warmup, then 15 x 200 meters with 45 seconds rest in between. Total distance 3.375.
200s
1: 39.49
2: 35.39
3: 39.22
4: 39.14
5: 38.35
6: 36.31
7: 39.28
8: 39.11
9: 36.99
10: 42.83
11: 40.13
12: 35.59
13: 38.70
14: 40.02
15: 35.56
Total mileage for week: 17.66
Total mileage for March : 73.27
Monday, March 17, 2008
Medium hard run
Exercise: Did a fairly hard run this morning - 4.03 miles in 27:42 (6:52 per mile pace). Ran from my work place, up by Madison Square mall, down University Drive to Sparkman, through Executive Plaza, back by Madison Square and back to work. Pretty windy coming from the southeast.
Total mileage for the week: 14.38
Total mileage for March : 69.91
Total mileage for the week: 14.38
Total mileage for March : 69.91
Sunday, March 16, 2008
"ladders" at Huntsville High track
Exercise: Ran "ladders" at Huntsville High School's track this AM. Goal was to do 4 ladders (1 miles each), wherein each 1/4 (lap) was faster than the previous, hoping to run 1:50s, 1:40s, 1:30s, 1:20s. Was able to hit the fastest ones, but the slower ones gradually got slower each mile.
Ladder 1:
Lap 1: 1:53
Lap 2: 1:44
Lap 3: 1:35
Lap 4: 1:23
Ladder 2:
Lap 1: 2:06
Lap 2: 1:45
Lap 3: 1:40
Lap 4: 1:24
Ladder 3:
Lap 1: 2:03
Lap 2: 1:46
Lap 3: 1:41
Lap 4: 1:24
Ladder 4:
Lap 1: 2:17
Lap 2: 1:50
Lap 3: 1:49
Lap 4: 1:21
There was a cold, 15mph north wind blowing right in my face at the finish of each lap, so after walking a complete rest lap, I decided to run one more in the opposite direction - did it in 1:17.
So total mileage was 4.25 .
Total mileage for week: 10.35
Total mileage for March : 65.88
Ladder 1:
Lap 1: 1:53
Lap 2: 1:44
Lap 3: 1:35
Lap 4: 1:23
Ladder 2:
Lap 1: 2:06
Lap 2: 1:45
Lap 3: 1:40
Lap 4: 1:24
Ladder 3:
Lap 1: 2:03
Lap 2: 1:46
Lap 3: 1:41
Lap 4: 1:24
Ladder 4:
Lap 1: 2:17
Lap 2: 1:50
Lap 3: 1:49
Lap 4: 1:21
There was a cold, 15mph north wind blowing right in my face at the finish of each lap, so after walking a complete rest lap, I decided to run one more in the opposite direction - did it in 1:17.
So total mileage was 4.25 .
Total mileage for week: 10.35
Total mileage for March : 65.88
Saturday, March 15, 2008
Rocket Run 10 miler rained out ;(
Exercise: Due a line of severe thunderstorms that hit right about race time, the 10 miler was canceled. So I came home and ran on the treadmill - 63 minutes, 6.1 miles, 778 calories.
Total mileage for the week : 6.1
Total mileage for March : 61.63
Total mileage for the week : 6.1
Total mileage for March : 61.63
Friday, March 14, 2008
Mostly rest day before 10M race tomorrow
Exercise: Lifted weights at UAH. 105 stomach crunches with 6 lb medicine ball. Jumped rope (2 x 175). Running the Rocket Run 10 miler at Mooresville, AL tomorrow.
Thursday, March 13, 2008
Basketball day
Exercise: Did 72 pushups in the AM.
Ran 4 miles at Lockheed field with Carl S. in 29:51 (7:27 per mile pace).
Played 5 games full court basketball at Berachah gym.
Total mileage for week: 28.01
Total mileage for March: 55.53
Ran 4 miles at Lockheed field with Carl S. in 29:51 (7:27 per mile pace).
Played 5 games full court basketball at Berachah gym.
Total mileage for week: 28.01
Total mileage for March: 55.53
Wednesday, March 12, 2008
Fairly easy 3 miler at Lockheed
Exercise: Did 3 miles in 22:42 at Lockheed field. Erosion by the creek was worse and there was standing water in the ditch behind the softball field. Looks like David Cain has started prepping for UAH cross country again as I saw white paint arrows and a 1/4 mile marker near the softball field.
Total mileage for the week: 24:01
Total mileage for March : 51.53
Total mileage for the week: 24:01
Total mileage for March : 51.53
Tuesday, March 11, 2008
Tuesday - weights and hill work
Exercise: Lifted weights at UAH. Jumped rope (2 x 170). 105 stomach crunches with 6 pound medicine ball.
Did hill repeats with Carl S. up Hillmont. Total mileage 5.0 in 46:48
3 full hill repeats (.22 miles) :
1:32
1:38
1:40
4 top of the hill repeats (0.07 miles) :
0:29
0:29
0:27
0:31
Total mileage for the week: 21.01
Total mileage for March : 48.53
Did hill repeats with Carl S. up Hillmont. Total mileage 5.0 in 46:48
3 full hill repeats (.22 miles) :
1:32
1:38
1:40
4 top of the hill repeats (0.07 miles) :
0:29
0:29
0:27
0:31
Total mileage for the week: 21.01
Total mileage for March : 48.53
Sunday, March 9, 2008
Very tiring long run
Exercise: Ran a long run with Lamont B. up on Monte Sano trails. First time I've run up McKay Hollow. 12.41 miles total in 1:56:44 . Felt really bad after I finished, apparently not in as good shape as I need to be with the McKay Hollow 1/2 Marathon coming up in two weeks.
According to my GPS data, total elevation gain was 4855 feet - nearly 1 vertical mile uphill. Max grade was 44 degrees.
Weekly mileage : 16.01
March mileage : 43.53
According to my GPS data, total elevation gain was 4855 feet - nearly 1 vertical mile uphill. Max grade was 44 degrees.
Weekly mileage : 16.01
March mileage : 43.53
Saturday, March 8, 2008
Snowy 5K race in Boaz, AL
Exercise: Thank heaven for snow! Apparently the snowy, cold weather kept a lot of the really fast runners away from this race, The Hospice of Marshall County 5K in Boaz, AL. I was able to finish first overall (along with the $100 prize). Started out with 6-7 young guys ahead in the first mile. They all faded pretty early except for one who I past just as we passed the one mile marker. We crossed this marker together in 6:00. At this point he started to fade a little and I really didn't have anyone pushing me from that point on, so I didn't push it really hard the rest of way, finishing in 19:38, almost a minute ahead of second place.
90 year old Cladus Hawkins also finished the 5K, so there's no excuse for anyone not being able to do it!
Mile splits :
1: 6:00
2: 6:24
3: 6:31
0.1 : 0:39
Including warmup , total mileage was 3.6 today.
Total mileage for the week : 3.6
Total mileage for March : 31.12
90 year old Cladus Hawkins also finished the 5K, so there's no excuse for anyone not being able to do it!
Mile splits :
1: 6:00
2: 6:24
3: 6:31
0.1 : 0:39
Including warmup , total mileage was 3.6 today.
Total mileage for the week : 3.6
Total mileage for March : 31.12
Friday, March 7, 2008
Dreary Friday
Exercise: Lifted weights at UAH. Jumped rope (2 x 165).
Ran 4.4 on treadmill (43 minutes, 560 calories).
Total mileage for week: 27.52
Total Mileage for March : 27.52
Running a 5K in Boaz, AL tomorrow (if it's not snowed out!).
Ran 4.4 on treadmill (43 minutes, 560 calories).
Total mileage for week: 27.52
Total Mileage for March : 27.52
Running a 5K in Boaz, AL tomorrow (if it's not snowed out!).
Thursday, March 6, 2008
Thursday basketball and running
Exercise: Did 3.62 miles on the treadmill in 38 minutes (472 calories).
Played 4 games full court basketball at Berachah gym.
Total mileage for the week: 23.12
Total mileage for March : 23.12
Played 4 games full court basketball at Berachah gym.
Total mileage for the week: 23.12
Total mileage for March : 23.12
Wednesday, March 5, 2008
Back to speedwork
Exercise: After my first two consecutive day layoff of the year, it was back to interval training today with Carl S. at UAH. Did 6x3 minutes (approximately 1/2 mile each time) with 2 minutes slow jog in between. Total distance 5 miles (including warmup).
Also did 80 pushups this AM.
Total mileage for week: 19.5
Total mileage for March : 19.5
Also did 80 pushups this AM.
Total mileage for week: 19.5
Total mileage for March : 19.5
Tuesday, March 4, 2008
Easy Tuesday
Exercise: After 6 straight hard days, I decided to give it a little rest today. Lifted weights at UAH. 110 stomach crunches. Jumped rope (2 x160).
Pic to the right is a 3D perspective of McKay Hollow trail that I ran Sunday using data from my Garmin GPS imported into GoogleEarth. Really cool!
Sunday, March 2, 2008
UAH Spring 10K this afternoon
Exercise: Saturday - did 8.2 miles on a very muddy McKay Hollow - Arrowhead Trails up on Monte Sano with Lamont B. Given this was my 5th hard day in the last week, I'm not really expecting much from the UAH 10K on Sunday afternoon. Here is Goggle Earth Track of the run we did :
UPDATE (Sunday): Did the UAH 10K this afternoon in 42:17. A little better than I had anticipated, but I'm sure 2-3 minutes slower than if I had been well rested. Finished 11th overall (out of approximately 154), and 6th in my age group (out of 31) which is continually the toughest in this area.
Mile splits were:
1: 6:10
2: 6:39
3: 6:53
4: 6:57
5: 7:04
6: 7:04
0.2 : 1:26
Once again, as usual, I started out too fast and paid for it at the end.
Total Miles for the week: 14.5
Total Miles for March : 14.5
