Sunday, February 17, 2008

2/11/08 - 2/17/08

This week I cut back mileage quite a bit after last week. I only exceeded my goal of 58 miles this week by 4 miles. I started the week off with feeling like I might be getting a cold on Monday. The whole time I felt like I was fighting it off and it was never bad enough that I had to take any medication. I felt completely over it by Friday.

Date: 2/11/2008 7:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:32
Pace: 8:38 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 4/10

Date: 2/12/2008 5:30 AM
Type: Easy
Course: President's Hill - A Route
Distance: 7.2 miles
Duration: 56:01
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 19° F
Notes: Ran up President's Hill, around Hearnes, and back down the hill. There was a light layer of snow on the trails, but not too bad to run. Kept a fairly easy pace for most of the run. We did get a little faster each mile.

1 - 9:15
2 - 7:53
3 - 7:54
4 - 7:47
5 - 7:26
6- 7:12
7 - 7:10
.2 - 1:21

Date: 2/12/2008 7:45 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 38:00
Weight: 154 lb

Date: 2/12/2008 9:00 PM
Type: Easy
Course: Treadmill
Distance: 6 miles
Duration: 50:45
Pace: 8:28 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 10/10, Effort: 4/10
Notes: Felt really good on the treadmill so went a little longer than usual.

Date: 2/14/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8.1 miles
Duration: 58:15
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 30° F, Sunny, Windy
Notes: Ran with Dan and Darren. I have a slight cold, but felt good to run. Seems like the best medicine for a head cold is a run.

1 - 8:18
2 - 7:26
3 - 7:08
4 - 7:05
5 - 6:40
6 - 6:58
7 - 7:40
8 - 6:58
8.1 - 1:02

Date: 2/15/2008 9:30 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:28
Pace: 8:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 27° F, Sunny

Date: 2/16/2008 6:00 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:06:28
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 27° F, Overcast

Date: 2/16/2008 8:15 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 1.5 miles
Duration: 13:38
Pace: 9:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 30° F, Overcast

Date: 2/16/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10

Date: 2/17/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15.5 miles
Duration: 2:37:28
Pace: 10:10 / mile
Shoe: adidas Supernova
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain, Windy
Notes: Ran first 6.5 miles alone in 1:13:24 (11:18/mi); At 8 am ran with Dan S., Dan H., Aaron, Maryanne, and Allan. Very muddy trails, lots of water, and lots of fun (at least with a group). Temperature dropped about 10 degrees and wind picked up before we finished. Last 9 miles, Dan led the way for a Deer Run loop and ran in 1:24:04 (9:21/mi). We kept a pretty good pace considering the lousy trail conditions and deep water crossings. This was definitely one of those runs where it was good to not be alone.

Running: 62.3 Mi - 8:52:35

Weights: 1 hr 21 min

YTD Running: 393.8

March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
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