Sunday, June 29, 2008
A little extra hillwork ;)
Ran up Bankhead Parkway (Monte Sano Mountain). Started at the Hardees at 5 Points, all the way up past the barricade and around the S curves to the start of Tollgate Trail - then back down this trail to the Landtrust Parking Lot and back to Hardees. 3.75 miles up with almost 900 feet elevation increase. 6.59 miles total in 57:08.
Total mileage for the week: 13.77
Total mileage for the month : 116.37
posted by mgreene at 7:33 AM
Saturday, June 28, 2008
Helen Keller 5 miler race in Tuscumbia
Went with Ronnie N. to this race. Very hot and humid on a hilly course. Had hoped to break 32 minutes, but only managed 32:56 (6:36 per mile average
). 5th overall out of 136, 1st in age group out of 15.
My Garmin had 5.09 miles for the race - splits were:
Tried to start out conservatively (Ronnie had predicted I'd start out with a 6:15 first mile). No one passed me after the race started, and I picked off 4-5 along the way. 3 out of top 5 were Masters runners (40+) . Everyone I talked to said they also faded some in the final two miles (heat, humidity, and hills).
Total mileage for the week: 7.18
Total mileage for the month : 109.78
posted by mgreene at 3:07 PM
Friday, June 27, 2008
Easy day before Heller Keller 5 miler tomorrow
Did 2.23 at Lockheed including 4x200 just to get some leg turnover.
Total mileage for the week: 24.84
Total mileage for the month : 102.60
posted by mgreene at 5:57 AM
Thursday, June 26, 2008
Early run & basketball day
Ran at 6AM at Lockheed - 4.75 miles. Did the first 1.51 mile loop in 11:21 (7:30 pace
) and the next in 10:55 (7:13 pace
). Played 4 games full court basketball at Berachah Gym.
Total mileage for the week: 22.61
Total mileage for the month : 100.37
posted by mgreene at 4:59 AM
Tuesday, June 24, 2008
Probably a 3 a dayer
Lifted weights at UAH. 100 stomach crunches, 25 dips.
Did hill work at Eurocross course with Carl S., Mark F., and Jake M. 5 miles total.
Ran another 4.07 slow miles at the Cross Country Runs at the old airport.
Total mileage for the week: 17.86
Total mileage for the month : 95.62
posted by mgreene at 5:28 AM
Monday, June 23, 2008
Back to it after the weekend off
Did a pretty fast 3.16 miles near my house (hilly) in 21:51 (6:54 per mile
0.16 : 1:01
Evening: Did another 5.63 miles with Eric C. and Linda S. on Monte Sano.
Total mileage for the week: 8.79
Total mileage for the month : 86.55
posted by mgreene at 10:35 AM
Friday, June 20, 2008
Finshing out the week
Did 5.24 miles at Lockheed in 40:28. For the first 4 miles, made myself get faster on each one:
Total mileage for the week: 29.49
Total mileage for the month : 77.76
posted by mgreene at 10:03 AM
Thursday, June 19, 2008
Eurocross and Basketball
Ran ~5 miles with Ronnie N. on the Eurocross course in 38:45 (7:45 pace
). Played 5 games full court basketball at Berachah gym.
Total mileage for the week: 24.25
Total mileage for the month : 72.52
posted by mgreene at 10:19 AM
Wednesday, June 18, 2008
Lifted weights at UAH. 100 stomach crunches, 45 dips.
posted by mgreene at 10:03 AM
Tuesday, June 17, 2008
Two runs today
Needing to return race equipment to Eric Charette, I met at the Summer Cross Country Runs at the old airport. Figured I'd go ahead and run while there. Did the one mile in 7:15. Then did the 3 mile in 21:27 (7:06, 7:15, 7:06) for a total of 9.25 for the day. The competition that showed up was probably more than at many real local races - David Riddle, Donald Bowman, David Purinton, Chad Davis, Jon Elmore, Dink Taylor, Dewayne Satterfield, Eric Charette, Nathan Graham, Justin Preutt, George Dewitt. Women inlcuded Brooke Pruett, Candace Jacobs, Emily Hardin and Linda Scavarda. Also two sub 4:40 mile high schoolers - Blaise Binns and Trey Broadway.
Total mileage for the week: 19.25
Total mileage for the month : 67.52
posted by mgreene at 6:03 PM
86 pushups. Temps in the low 80s made speedwork much more bearable today. Along with Carl S., Ronnie N., Lamont B., and Jake and Marty M. we started with a 1.5 mile warmup at 8:00 pace. Then did 6x800 meters (3 miles total) with 2:00 minutes in between (except for the last one which we took 3 minutes rest). Then a .75 mile cooldown for a total of 5.25 miles.
Total mileage for the week: 15.25
Total mileage for the month : 63.52
posted by mgreene at 5:45 AM
Monday, June 16, 2008
Another UAH 1 mile interval
After a 0.5 mile warmup, did the 1 mile interval at UAH again in 5:31 - not completely wasted and with no one to chase or push, prolly could have gotten into the mid 5:20s without a lot of problems.
Total mileage for the week: 10.00
Total mileage for the month : 58.27
posted by mgreene at 5:48 AM
Sunday, June 15, 2008
Did a run this AM combining the Lockheed field and the Eurocross trails. Did 2.5 on Lockheed field, then crossed Bradford and ran along the creek to the TBE picnic area. Then cut across Sparkman and hit the Eurocross trails for another 2.5 miles, then back through UAH, Executive Plaza, south to Lockheed again where I finished up 8.0 miles in 64:19 (8:02 pace
Total mileage for the week: 8.00
Total mileage for the month : 56.27
posted by mgreene at 12:55 PM
Friday, June 13, 2008
Early run for a change
Got an early run in today at the Eurocross course. 5 miles at 8:13 per mile - felt very tired from yesterday. Will prolly take tomorrow off as I'm directing the Alabama A&M 10K race tomorrow AM.
Total mileage for the week: 29.18
Total mileage for the month : 48.27
posted by mgreene at 10:07 AM
Thursday, June 12, 2008
3 a day
Lifted weights at UAH. 115 stomach crunches. Ran at the Eurocross course again with Carl S. 4.0 miles in 30:29 (7:37 per mile
). Played 5 games full court basketball at Berachah gym.
Total mileage for the week: 24.18
Total mileage for the month : 43.27
posted by mgreene at 5:56 AM
Wednesday, June 11, 2008
Another Eurocross run
Ran the UAH Eurocross trails again - 3.25 miles in 25:01 minutes (7:41 per mile
Total mileage for the week: 20.18
Total mileage for the month : 39.27
posted by mgreene at 5:29 PM
Tuesday, June 10, 2008
Started at UAH and ran over to Hillmont with Carl S. Did 3 of the full hills (1:40, 1:42, 1:40) and 4 of the short ones (0:29, 0:29, 0:28, 0:26). Then ran back for a total of 5 miles. 84 degrees heat index, not as bad as the last couple of days.
Total mileage for the week: 16.92
Total mileage for the month : 36.02
posted by mgreene at 10:15 AM
Monday, June 9, 2008
More heat acclimitization
Lifted weights at UAH, 110 stomach crunches, 10 wide arm pull ups. Ran at 11AM at the Eurocross course at UAH (used the wooden bridges instead of crossing the creeks by foot!). 91 degree heat index. 3.1 miles in 23:19 (7:31 pace
Total mileage for the week: 11.92
Total mileage for the month : 31.02
posted by mgreene at 10:25 AM
Sunday, June 8, 2008
Eurocross 5k and 8k races
Exercise: (Saturday) -
Saturday I did the Eurocross 5k and 8k races at UAH. These races are run on trails with hay bales to hurdle and numerous creek/mud crossings. The 5k was 5 loops of a 1k loop with 2 creek crossings per loop. First time in mud was up to my calves. Spectators enjoy standing by the creek watch runners "faceplant" into the water. Finished 12/100 overall and first in age group (since Marty Clarke was overall Master's winner and thrown out). Time was 22:26 (7:14 per mile
). Then the 8k was 4 loops of a 2k course with 3 creek crossings per loop and a "gully" crossing which had a rope to hang into because it was so steep. Really tired and dehydrated in this race, ran 40:05 (8:04 per mile
) - 1st in age group, 17/42 overall. Total for the day was 22 creek crossings!Creek crossing pics
Total mileage for the week: 8.82
Total mileage for the month : 27.92
posted by mgreene at 7:55 AM
Thursday, June 5, 2008
Wednesday - Thursday - Hotter still...
Exercise: (Wed) -
ran 3.1 miles at Lockheed field in 23:15 (7:30 pace
70 pushups. Ran 3 miles at Lockheed with Carl S. in 21:00 (7:00 pace
Total mileage for the week: 24.7
Total mileage for the month : 19.1
posted by mgreene at 6:42 AM
Tuesday, June 3, 2008
Speedwork day in the heat
lifted weights at UAH fitness center. 100 stomach crunches. Did speedwork at Lockheed field with Mark F., Carl S., Marty and Jake M., and Cheeseburger even showed up near the end. Did 20 total minutes of fast running (3x4 minutes with 2 minute rest and 4x2 minutes with a 1 minute rest). Total mileage - 5.0.
Total mileage for the week: 18.6
Total mileage for the month : 13.0
posted by mgreene at 5:22 AM
Sunday, June 1, 2008
Hot and Humid Sunday run
Ran 8 miles on the paved paths on Redstone Arsenal. First time I've run these in probably 6-7 years. Very humid (rain near by). At about mile two a coyote crossed my path a few yards ahead and just stopped and checked me out as I ran by (maybe sizing up whether I could be breakfast or not). Total time was 1:00:02 (7:30 per mile pace
Mostly water loss, but I weighed 150.5 when I finished - the least I've weighed since high school.
Total mileage for the week: 13.6
Total mileage for the month : 8.0
posted by mgreene at 8:49 AM