GT350H
Saturday, May 31, 2008
Lawrenceburg, TN 5k
Exercise: Ran the Lawrenceburg, TN Heritage Hustle 5K. Very hot and humid, finished in 19:04 (6:09 per mile pace), 2nd overall (out of 61) and first master (1st out of 6 in age group).
Results listed here.
Tried to start out conservatively, but still clocked the first mile in 5:50. Best time of the year so far - decided to really push past the fatigue at the end.
Splits:
1: 5:50
2: 6:15
3: 6:19
0.1: 0:40
Did a 1.5 mile warmup with a few strides (with Joey Butler). Definitely worked up a sweat just prior to the start. Race temp was ~83 degrees with 80+% humidity. One mile cooldown.
Thursday played 5 games fullcourt basketball. Friday ran 3.25 miles with Ronnie N. at UAH in 24:58 (7:41 per mile pace).
Mileage for the week: 5.6
Mileage for May : 115.77
Results listed here.
Tried to start out conservatively, but still clocked the first mile in 5:50. Best time of the year so far - decided to really push past the fatigue at the end.
Splits:
1: 5:50
2: 6:15
3: 6:19
0.1: 0:40
Did a 1.5 mile warmup with a few strides (with Joey Butler). Definitely worked up a sweat just prior to the start. Race temp was ~83 degrees with 80+% humidity. One mile cooldown.
Thursday played 5 games fullcourt basketball. Friday ran 3.25 miles with Ronnie N. at UAH in 24:58 (7:41 per mile pace).
Mileage for the week: 5.6
Mileage for May : 115.77
Wednesday, May 28, 2008
Rainy 5 miler
Exercise: Did 5 miles at UAH with Carl S. in 38:05 (7:37 per mile). Pouring down rain - shoes and shorts got a little heavy, but other than that not a problem!
Total miles for week: 18.32
Total miles for May : 106.92
Total miles for week: 18.32
Total miles for May : 106.92
Tuesday, May 27, 2008
Rest day after Cotton Row
Exercise: Lifted weights at UAH. 86 pushups, 100 stomach crunches.
Monday, May 26, 2008
Cotton Row 10K and 5K
Exercise: After a 1.02 mile warmup, did the Cotton Row 10K and 5K. Weather was very humid and much warmer than I had been training in. Did the 10K in 41:48 (6:44 per mile), finishing 6th out of 150 in my age group and 82th out of 1606 overall. Did the 5K in 21:10 (6:49 per mile), finishing 3rd out of 68 in my age group and 37th out of 1233 overall.
Cotton Row 10K splits:
1: 6:24
2: 6:32
3: 7:06
4: 7:09
5: 6:25
6: 6:53
0.2: 1:19
Total miles for week: 13.32
Total miles for May : 101.92
Cotton Row 10K splits:
1: 6:24
2: 6:32
3: 7:06
4: 7:09
5: 6:25
6: 6:53
0.2: 1:19
Total miles for week: 13.32
Total miles for May : 101.92
Saturday, May 24, 2008
Another hard mile test
Exercise: Did 3 miles total around UAH in 22:29 (7:30 per mile pace). Did one hard mile in 5:32.
Total miles for week: 3.00
Total miles for May : 91.61
Total miles for week: 3.00
Total miles for May : 91.61
Friday, May 23, 2008
Maintaining Before Cotton Row 10K
Exercise: Ran 5k (3.1 miles) at Lockheed field in 23:08 (7:27 per mile pace). 65 pushups.
Total miles for week: 31.86
Total miles for May : 88.61
Total miles for week: 31.86
Total miles for May : 88.61
Thursday, May 22, 2008
Getting close to Cotton Row
Exercise : (Wednesday) Ran a fairly fast 5k on the hills around my house - 3.14 miles in 22:23 (7:07 per mile pace). (Thursday) : Played 5 games full court basketball at Berachah Gym.
Total miles for week: 28.76
Total miles for May : 85.51
Total miles for week: 28.76
Total miles for May : 85.51
Tuesday, May 20, 2008
Weights and Hillwork
Exercise: Lifted weights at UAH. 115 stomach crunches, 46 dips (31, 15). Did Hillmont hill work again with Carl S., Mark F., Marty M., and Jake M. 2 full hills and 5 short hills (I was a little lax today). In the afternoon, did an extra mile in Mizuno Wave Precision 8 shoes with Marty C. at the Mizuno Travelling Trailer at Fleet Feet.Total mileage - 5.34
Long hills:
1:31
1:34
Short hills:
0:29
0:30
0:26
0:30
0:29
Total miles for week: 25.62
Total miles for May : 82.37
Long hills:
1:31
1:34
Short hills:
0:29
0:30
0:26
0:30
0:29
Total miles for week: 25.62
Total miles for May : 82.37
Sunday, May 18, 2008
Another Cotton Row Training Run
Exercise: After a 1.73 mile warmup did the Cotton Row 10K course again in 43:05 (including a run back at the end of mile 1). Ran with Carl S., Mark F., Marty C., Jake M., and George D. After doing the course 3 times this weekend, hamstring was a little sore. Total mileage 8.08.
Splits :
1: 6:45
2: 7:29 (ran back to group after hitting 1st mile)
3: 7:04
4: 6:52
5: 6:27
6: 6:53
0.2: 1:35
Total miles for week: 20.28
Total miles for May : 77.03
Splits :
1: 6:45
2: 7:29 (ran back to group after hitting 1st mile)
3: 7:04
4: 6:52
5: 6:27
6: 6:53
0.2: 1:35
Total miles for week: 20.28
Total miles for May : 77.03
Saturday, May 17, 2008
Cotton Row double
Exercise: (Thursday) Played 5 games full court basketball at Berachah.
(Saturday) - ran two loops of the Cotton Row 10K course. First loop started a little slow but after the top of the hill picked it up with Shane O'Neill. Second loop was much slower with Dink T. and Blake T. 12.2 miles total (skipped that last 0.2 of the second loop).
Splits
1: 8:14 1: 8:30
2: 7:39 2: 8:20
3: 7:45 3: 8:24
4: 7:00 4: 8:09
5: 6:34 5: 8:04
6: 6:45 6: 8:45
0.2: 1:23
Total miles for week: 12.2
Total miles for May : 68.95
(Saturday) - ran two loops of the Cotton Row 10K course. First loop started a little slow but after the top of the hill picked it up with Shane O'Neill. Second loop was much slower with Dink T. and Blake T. 12.2 miles total (skipped that last 0.2 of the second loop).
Splits
1: 8:14 1: 8:30
2: 7:39 2: 8:20
3: 7:45 3: 8:24
4: 7:00 4: 8:09
5: 6:34 5: 8:04
6: 6:45 6: 8:45
0.2: 1:23
Total miles for week: 12.2
Total miles for May : 68.95
Wednesday, May 14, 2008
Weights and evening run
Exercise: Lifted weights at UAH. 105 stomach crunches, 10 wide hold pullups. Did 6 miles at the Cross Country course with Lamont B. in 44:18 (7:23 per mile pace).
Splits were:
1: 7:34
2: 7:42
3: 7:20
4: 7:18
5: 7:22
6: 6:58
Total miles for week: 26.95
Total miles for May: 56.72
Splits were:
1: 7:34
2: 7:42
3: 7:20
4: 7:18
5: 7:22
6: 6:58
Total miles for week: 26.95
Total miles for May: 56.72
Tuesday, May 13, 2008
Intervals at Lockheed
Exercise: Did intervals at Lockheed with Carl S. After a 1.25 mile warmup, we did 4x800 with a 2 minute rest and 4x400 with a 1:15 rest, then a 1.3 mile cooldown. Did not feel as tired as I did with the hillwork last week.
Total miles for week: 20.95
Total miles for May: 50.72
Total miles for week: 20.95
Total miles for May: 50.72
Sunday, May 11, 2008
Slower Cotton Row training run
Exercise: As Mark F. and I both felt a little sluggish, we decided not to push the Cotton Row 10K as hard as we have been. After about a mile warmup, we ran the 10K in 44:38. I then did a SLOW 3 miles with Lisa's training group for a total of 10.2 miles.
CRR splits (7:12 per mile pace)
1: 7:06
2: 7:00
3: 7:34
4: 7:33
5: 6:52
6: 7:03
0.2 : 1:26
Total miles for week: 15.4
Total miles for May: 45.17
CRR splits (7:12 per mile pace)
1: 7:06
2: 7:00
3: 7:34
4: 7:33
5: 6:52
6: 7:03
0.2 : 1:26
Total miles for week: 15.4
Total miles for May: 45.17
Saturday, May 10, 2008
Gurley Library 5K
Exercise: Did the Gurley Library Challenge 5K in 19:26 - 6th overall, first in age group. Disappointed with time - was at 12:15 for two miles which was right on 19:00 pace, but slowed considerably last 1.1. Prolly went out too fast again as first mile was 5:56.
Total miles for week: 5.2
Total miles for May: 34.97
Total miles for week: 5.2
Total miles for May: 34.97
Friday, May 9, 2008
Prepping for another race tomorrow
Exercise: Thursday -played 4 games full court basketball at Berachah gym. Hamstring felt fine, calves a little sore.
Wednesday, May 7, 2008
6 Miles at Cross Country Course
Exercise: Ran two loops (3 miles each) at Cross Country Course at old airport. Did first loop with Marty Clarke and Eric Charette. Second loop with Lamont Brown and Jeff West. Did last mile in 6:34.
Total miles for week: 23.77
Total miles for May: 29.77
Total miles for week: 23.77
Total miles for May: 29.77
Tuesday, May 6, 2008
Tiring hill work
Exercise: Did 5 miles total, including hill work at Hillmont with Carl S., Mark F., Marty M. and Jake M. 3 full hills (1:32, 1:34, 1:39) and 6 repeats of the steepest part (0:28, 0:29, 0:32, 0:31, 0:29, 0:28).
Total miles for week: 17.77
Total miles for May: 23.77
Total miles for week: 17.77
Total miles for May: 23.77
Monday, May 5, 2008
3 weeks until Cotton Row 10K
Exercise: Lifted weights at UAH. 105 stomach crunches. Ran 3 recovery miles at Lockheed in 23:46 (7:55 per mile pace).
Total miles for week: 12.77
Total miles for May: 18.77
Total miles for week: 12.77
Total miles for May: 18.77
Sunday, May 4, 2008
Hard Cotton Row 10K training run
Exercise: Ran the Cotton Row 10K course with Mark F. Eric Charette ran the first mile, also started with Jake and Marty M. Didn't feel great, still having hamstring problems, but ran my fastest CRR training time yet - 42:23 (6:50 per mile pace).
Splits were:
1: 6:50
2: 6:45
3: 7:15
4: 7:06
5: 6:26
6: 6:39
0.2: 1:20
Total mileage for week: 9.77
Total mileage for May: 15.77
Splits were:
1: 6:50
2: 6:45
3: 7:15
4: 7:06
5: 6:26
6: 6:39
0.2: 1:20
Total mileage for week: 9.77
Total mileage for May: 15.77
Saturday, May 3, 2008
Fairview Alumni 5K
Exercise: After a short (less than 0.5 miles) warmup, I did the Fairview Alumni 5K in Fairview, AL. It is a certified course that ends with on the High School track making about 3/4 of a loop. Hamstring was still very sore... Finished 1st overall in 19:35 - second place was over 3 minutes behind, so I really didn't have anyone pushing me. The 4 5K races with a 50 mile radius of Huntsville today surely thinned out the participation at each event.
Total mileage for week: 3.5
Total mileage for May: 9.5
Total mileage for week: 3.5
Total mileage for May: 9.5
Friday, May 2, 2008
Thursday/Friday prep for 5K Fairview run
Exercise: Thursday - ran 3 miles on the treadmill. Played 4 full court games of basketball at Berachah.
Friday - ran 3 miles at Lockheed field in 22:33 (7:27 per mile pace). Hamstring still sore.
Total mileage for week: 26.94
Total mileage for May : 6.00
Friday - ran 3 miles at Lockheed field in 22:33 (7:27 per mile pace). Hamstring still sore.
Total mileage for week: 26.94
Total mileage for May : 6.00
