Thursday, July 31, 2008
Semi Maintenance Day
Total mileage for the week: 29.37
Total mileage for the month : 130.04
Wednesday, July 30, 2008
5K strength training
Actually more of an increasing speed tempo run, but I hope to pick up the pace in the coming weeks.
Total mileage for the week: 25.36
Total mileage for the month : 126.03
Tuesday, July 29, 2008
Early morning long intervals
1 mile : 6:11
1 mile : 6:44 (fading fast).
Total mileage for the week: 21.35
Total mileage for the month : 122.02
Monday, July 28, 2008
Sunday, July 27, 2008
What a difference 2 hours make
First time in a while that I was the weak link in the chain. Makes me realize I need to be putting in more miles.
Total mileage for the week: 16.24
Total mileage for the month : 116.61
Saturday, July 26, 2008
Total mileage for the week: 5.7
Total mileage for the month : 106.07
Friday, July 25, 2008
Total mileage for the week: 30.12
Total mileage for the month : 99.37
Thursday, July 24, 2008
Pretty hard road run
Total mileage for the week: 26.42
Total mileage for the month : 95.67
Tuesday, July 22, 2008
Tuesday - Did hill work with Carl S. Ran from UAH over to Hillmont. Did 4 of the full hills and 4 of the shorter/steep portions. Then ran back to UAH ~4.75 miles.
Total mileage for the week: 21.72
Total mileage for the month : 90.97
Sunday, July 20, 2008
Another 5K and long run
Saturday - Did the Twilight 5K at UAH Campus. This is another evening race (very hot and humid). They run the men's race first, then the women's. So in the actual race, there was no possibility of me getting "chicked" (beaten by a girl :) ). This is definitely not a PR course, with a pretty substantial hill at the 2.7 mile mark and a cone turn around near the halfway point. Tried once again to start out conservatively, but ran a 5:56 first mile. Steve Shipley, and old running buddy, was at the one mile marker yelling encouragement to his son, Austen, telling him not to let the "old man" elbow him out of the way. Austen took this to heart for while, trying his best not to let me by, but finally gave up. I hit the two mile mark at 12:14, still on pace for a sub 19:00 time, but again faded the last mile (badly this time), finishing in 19:33, 2nd in my age group, 11th out of 143 overall - results here.
Sunday - did 8.21 miles on Monte Sano - Family Bike trail - Mtn. Mist Trail, Warpath Ridge, Red Lizard, Flat Rock connector. Had planned on doing the Flat Rock trail, but it was too overgrown. Did see a grey fox just before I turned around.
Total mileage for the week: 12.06
Total mileage for the month : 81.31
Thursday, July 17, 2008
Another morining AM run at Lockheed
Played 4 games full court basketball at Berachah gym.
Total mileage for the week: 27.24
Total mileage for the month : 69.25
Wednesday, July 16, 2008
Cool run at Lockheed
Total mileage for the week: 23.24
Total mileage for the month : 65.25
Tuesday, July 15, 2008
Hill and speedwork
Tuesday - Did speedwork at Lockheed field early with Carl S. and Ronnie N. After a warmup, did 2x400, 4x800, and 2x400 then cooldown. 5:45 miles total.
Total mileage for the week: 19.24
Total mileage for the month : 61.25
Sunday, July 13, 2008
Even longer hill work
Total mileage for the week: 8.88
Total mileage for the month : 50.89
Saturday, July 12, 2008
Friday Night Run For St. Jude's 5K
Saturday - 90 pushups.
Total mileage for the week: 0.0
Total mileage for the month : 42.01
Thursday, July 10, 2008
Played 5 games full court basketball at Berachah gym.
Total mileage for the week: 23.65
Total mileage for the month : 36.92
Wednesday, July 9, 2008
Semi rest day
Tuesday, July 8, 2008
Very Hot Hillwork Day
2 long intervals:
6 short steep intervals:
Fastest hill times on hottest day of training yet - slightly encouraging as to fitness level.
Total mileage for the week: 19.65
Total mileage for the month : 32.92
Monday, July 7, 2008
Fast run on Monte Sano
Total mileage for the week: 15.15
Total mileage for the month : 28.42
Sunday, July 6, 2008
Late start causes hot conditions!
Total mileage for the week: 11.75
Total mileage for the month : 25.02
Saturday, July 5, 2008
Medium run day
Total mileage for the week: 3.75
Total mileage for the month : 17.02
Friday, July 4, 2008
July 4th 5K
Friday - Went with Ronnie N. to Loretto, TN to run the Independence Day 5K. This is unusual in that it is a point to point course instead of a loop course. They load you up on a bus, take you to the start, drop you off, and you run back to the start. Because they only had one bus, the race started about 15 minutes late, which only gave the temps a few more minutes to rise. That, plus the fact that there is very little shade on the course for the first 2.5 miles made for a pretty toasty race.
I tried to start out conservatively and let the "speedsters" burn out, which most did. The overall winner was Wes Bevis, an incoming track athlete at the University of North Alabama. Between the start and about the 0.75 mile mark I probably passed 50 people. Just before the 1 mile marker I passed my way into 2nd place overall and passed the mile marker in 5:53. At this point Stacy Lemay blew by me like I was standing still. I guess he thought he was trying to make a statement! Over the next half mile, Dustin Dutton and I ran shoulder to shoulder eventually passing Lemay again, crossing the second mile in 12:05 (6:12 split). A few moments later Lemay came blowing by again! This time he opened up about a 4 second lead on me and Dustin . He held this advantage until the 3 mile marker when Dustin finally caught him. I was a few strides back but unable to mount another challenge (probably because of the 2.5 hours of basketball last night). Third mile split was 6:22. The final 0.1 contained the only true hill in the course - I did it in 0:37, finishing in 19:06, 4th overall, and 1st overall Master (40+), as they threw Lemay out as he took 3rd overall male (kind of a hollow victory for me). Lemay finished in 19:01, Dustin in 19:00, so 2nd thru 4th were within 6 seconds of each other. Kind of bummed I couldn't find an extra 7 seconds somewhere to break 19:00. If I had only held 6:15 in the 3rd mile I would have broke 19:00 AND finished 2nd overall. Looks like I've got some more training to do :(
Results are posted here: Loretto 5K results
Total mileage for the week: 27.04
Total mileage for the month : 13.27
Wednesday, July 2, 2008
Back to it
Lifted weights at UAH. 100 stomach crunches, 10 wide arm pullups.
Ran 1.5 miles from barricade to Hiker's Parking lot (all up hill), then the White trail on top of Monte Sano. 5.02 more miles. Total of 8.27 for the day.
Total mileage for the week: 22.04
Total mileage for the month : 8.27