Wednesday, April 30, 2008
A little sore after yesterday's speedwork
Lifted weights at UAH. 85 stomach crunches. Jumped rope (100,130).
Hamstring a little sore from Tuesday's speedwork, decided to give it a rest today.
posted by mgreene at 10:00 AM
Tuesday, April 29, 2008
Speedwork at Lockheed
After taking Monday COMPLETELY off, did interval training at Lockheed field at lunch with Carl S., Mark F., and Jake and Marty M.
Did 1.5 miles warmup, then 6x400m with ~1:00 minute rest in between and 9x200m with ~0:45 seconds rest in between. Then a 1 mile cooldown - 5.29 miles total.
Total mileage for week: 20.94
Total mileage for April : 108.53
posted by mgreene at 10:18 AM
Sunday, April 27, 2008
Early training run
After a slow warmup, ran the Cotton Row 10K course with Carl S. and Mark F. starting at 5:30AM. Raining when we started, but gone by the time we finished. Added another cooldown afterwards for a total of 8.4 miles.
Cotton Row Splits (total 43:54) :
Total mileage for week: 15.65
Total mileage for April : 103.24
posted by mgreene at 12:25 PM
Saturday, April 26, 2008
Swampers 5K +
Went to Muscle Shoals to do the Swampers 5k (Taken from Lynyrd Skynyrd's Sweet Home Alabama
). Finished 11th overall out of 328 and 1st in my age group out of 16. Cheeseburger also went with me and placed 3rd in the same age group, despite pulling a hamstring with 1/2 mile to go.
Later went to the track on Redstone Arsenal and did some speedwork with wife's friend, Margarita (at her pace 7-8:30). We did another 2.75 there.
Swampers 5K splits (19:21 total - 6:14 per mile pace):
0.1 : 0:37
Total mileage for week: 7.25
Total mileage for April : 94.84
posted by mgreene at 1:33 PM
Friday, April 25, 2008
Did 3 medium miles at Lockheed field at lunch just for maintenance so that I wouldn't miss two days in a row. Swampers 5K in Muscle Shoals with Cheeseburger tomorrow AM.
Total mileage for week: 31.15
Total mileage for April : 87.59
posted by mgreene at 11:17 AM
Thursday, April 24, 2008
Lifted weights at UAH. 100 stomach crunches with 10 lb medicine ball. 11 wide arm pullups. Played one game full court basketball at Berachah.
Ended my 14 consecutive day running streak.
posted by mgreene at 5:10 AM
Wednesday, April 23, 2008
15 in a row
77 pushups. Ran 6.4 miles on the John Hunt cross country course (2 x 3.2 miles). Weight was down to 152.5 after I finished (weighed 153 when I graduated from high school in 1979).
Total mileage for week: 28.15
Total mileage for April : 84.59
posted by mgreene at 5:02 AM
Tuesday, April 22, 2008
76 pushups. Did hill repeats with Carl S. and Mark F. on Hillmont. 1.3 mile warmup, then 3 full hills and 6 partial (steep) portions, then ran back to the start at UAH. 5.0 miles total.
Total mileage for week: 21.75
Total mileage for April : 78.19
posted by mgreene at 5:09 AM
Monday, April 21, 2008
Medium Paced 4 miler at Lockheed
Ran 4 miles in 29:57 (7:29 per mile pace
) at Lockheed field. Prolly shouldn't have gone so fast as I've got to do hill work tomorrow, but I just kind of got into a rhythm.
Total mileage for week: 16.75
Total mileage for April : 73.19
posted by mgreene at 9:48 AM
Sunday, April 20, 2008
Cotton Row 10K+
After about a 1 mile warmup, ran the Cotton Row 10K course. Tried to push it pretty hard. Finished in 42:21 (6:49.8 per mile pace
) - my fastest solo training 10K on this course yet. Also did a 1.57 mile cooldown for a total of 8.85 (Garmin distance) miles.
Cotton Row 10K Mile Splits
Total mileage for week: 12.75
Total mileage for April : 69.19
posted by mgreene at 6:42 AM
Saturday, April 19, 2008
Did the HTC ReCreation 5K in South Huntsville today. Did a 0.8 mile warmup, then the 5K for 3.9 miles total. Finished 9th out of 271 overall and 1st in my age group out of 24 (because overall master winner was thrown out of the age group awards). Time was a little off from last year, but not too disappointed as I've been having my back trouble and not training as I should.
Ran 19:28. Tried to make sure I didn't go out too fast in the first mile as I've been fading late in the race. Seemed to work better, as my mile splits were pretty consistent:
0.1 : 0:43 (5:37 pace)
Total mileage for week: 3.9
Total mileage for April : 60.34
posted by mgreene at 4:15 PM
Friday, April 18, 2008
Run then rest for 5K
Exercise: Thursday -
ran 4.01 at Lockheed field in 31:22 (7:49 per mile pace
70 pushups, 150 stomach crunches, lifted weights at UAH. I then met up with Cheeseburger (Ronnie N.) at Lockheed and did a couple of mile loops with him at about 7:50 pace.
Mileage for the week: 32.44
Mileage for April : 56.24
posted by mgreene at 5:10 AM
Wednesday, April 16, 2008
Could be a busy day...
Lifted weights at UAH. 100 stomach crunches, 15 wide grip pull ups, jumped rope (2x100). Ran 5.01 on Monte Sano in 34:36 (6:54 per mile
Mileage for the week: 26.43
Mileage for April : 50.23
posted by mgreene at 5:26 AM
Tuesday, April 15, 2008
Finally another tough day
Ran 5.01 miles at Lockheed in 37:22 (7:27 per mile
). Ran 1st 1.5 mile loop in 9:57 (6:38 per mile
Mileage for the week: 21.42
Mileage for April : 45.22
posted by mgreene at 4:30 PM
Monday, April 14, 2008
Cool Monday for April
Lifted weights at UAH. Ran 4.61 miles in 45 minutes on the treadmill.
Mileage for the week: 16.41
Mileage for April : 40.21
posted by mgreene at 5:32 AM
Sunday, April 13, 2008
Another treadmill day
Did 5.05 miles on the treadmill - 49 minutes, 646 calories.
Mileage for the week: 11.80
Mileage for April : 35.60
posted by mgreene at 2:03 PM
Saturday, April 12, 2008
A little speedwork & then some
Since my back was still a little too stiff to run the River City 10K this AM, I decided to go to UAH and do a couple of fast(?) miles just to see where I stand after having not been able to do much speedwork since the McKay Hollow 1/2 marathon three weeks ago. After a very short warmup, I did 2x1 mile with a 5:30 jog in between. Mile 1 was 6:07, mile 2 was 6:05. Not blistering fast, but my back was still a little stiff, preventing me from achieving full stride length. I'm going to use this as a baseline and hopefully progress to two or three sub 5:50 intervals before Cotton Row 10K in 6.5 weeks.
Afternoon: did 3.75 on the treadmill (41 minutes, 510 calories)
Mileage for week : 6.75
Mileage for March : 30.55
posted by mgreene at 7:36 AM
Friday, April 11, 2008
Getting one in before the rain
Ran 4.5 at Lockheed field in 34:28 (7:39 per mile
Mileage for week : 14.25
Mileage for April : 23.80
posted by mgreene at 10:14 AM
Thursday, April 10, 2008
Still sporting a stiff back, I ran 4.5 miles with Carl S. at Lockheed field in 34:22 (7:38 per mile
). Will NOT be playing basketball this afternoon...
Mileage for week : 9.75
Mileage for April : 19.30
posted by mgreene at 10:05 AM
Wednesday, April 9, 2008
Slow 3 miler
Ran 3 slow miles at Lockheed (9:18 per mile pace). Back was still very stiff, not allowing for complete stride length.
Mileage for week : 5.25
Mileage for April : 14.80
posted by mgreene at 12:12 PM
Tuesday, April 8, 2008
Slow Treadmill run
Still nursing a sore back, I ran 2.25 miles on the treadmill at lunch.
Mileage for week : 2.25
Mileage for April : 11.80
posted by mgreene at 12:49 PM
Monday, April 7, 2008
Back still sore
Did 40 minutes on the elliptical trainer at UAH - 4.03 miles, 473 calories.
posted by mgreene at 10:16 AM
Saturday, April 5, 2008
No race for me :(
Went to run the HTC Scholarship Fund Run 8K this AM, but my back was so stiff that I couldn't run with a normal stride. Packed it in and went to UAH and did 40 minutes on the Precor (4.04 miles, 475 calories) and 20 minutes on the stationary bike.
posted by mgreene at 9:27 AM
Friday, April 4, 2008
Thursday/Friday prep for 8K Fund Run
Not a good day - on the way to basketball a stoned driver with no license and no insurance ran into the side of my Mustang. Car is still drivable but has a creased fender, and two bent wheels where he forced me up on the curb. Then, I retweaked my back at basketball going after a loose ball. Only played 1 game full court. Hopefully it will be healed enough to run in the HTC Scholarship Fun 8K run on Saturday.
posted by mgreene at 5:13 AM
Wednesday, April 2, 2008
First evening run in a while - ran 5.05 miles on the Monte Sano 15K course.
Total mileage for the week - 22.55
Total mileage for April - 9.55
posted by mgreene at 5:39 PM
Tuesday, April 1, 2008
Lifted weights at UAH. 120 stomach crunches. Jumped rope (4 x 100).
Did hill repeats with Carl S. up Hillmont. Total mileage ~4.5 in 43:00
3 full hill repeats (.22 miles) :
4 top of the hill repeats (0.07 miles) :
Total mileage for the week: 17.5
Total mileage for April : 4.5
posted by mgreene at 5:35 AM