Sunday, February 10, 2008

2/4/08 - 2/10/08

I increased mileage way too much this week. I guess my only excuse is the weather was so nice on Monday and I ran a few extra miles than planned on Saturday. This week is my highest mileage week ever and I only ran 5 days. Two days off seemed to work well. I took off Wed. and didn’t feel recovered Thur. morning but still had a decent run. I took off Fri and was ready for the two back to back long runs. Definitely will taper back the mileage this week or I’m afraid I might be risking injury. My legs are feeling very tired right now. I am planning for the next few weeks to run 58, 55, 50, 37 and then will be running the 3 Days of Syllamo (93 mile stage race) the next week.

Date: 2/4/2008 3:30 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10.1 miles
Duration: 1:37:39
Pace: 9:41 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 72° F, Sunny
Notes: Ran with Dan S. and Dan H. in very muddy conditions for 6.4 miles. Then ran with Dan S. for 3.7 more mostly in the grasslands. Felt good to actually sweat in the heat!

Date: 2/5/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 8 miles
Duration: 56:58
Pace: 7:08 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 36° F
Notes: Ran the Tripp 10K in reverse starting up a hill at 42:30 for 6.1 mi. Slowed down back at the parking lot and then added about 2 more miles on the MKT at a little slower pace. Phil passed me at about 4 mi and Dan caught up to me and ran about the last 1.5 mi together. I didn't have a light today and tough to see on Nifong and not much room to run on the shoulder in places.

Date: 2/5/2008 7:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:45
Pace: 8:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10

Date: 2/5/2008 8:30 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb

Date: 2/7/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran with Dan today. Not feeling totally recovered but still a good run.

M1 - 8:21
M2 - 7:23
M3 - 7:30
M4 - 6:50
M5 - 7:15
M6 - 7:12
M7 - 7:08
M8 - 6:43
M8.1 - 1:04

Date: 2/7/2008 2:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:02
Pace: 9:01 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 38° F, Overcast
Notes: Very easy run with the dogs. Had to hose them off due to the messy roads.

Date: 2/7/2008 4:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10

Date: 2/9/2008 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:43:22
Pace: 8:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 34° F
Notes: Ran last mile with Dan in 6:39.

Date: 2/9/2008 9:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 3 miles
Duration: 29:02
Pace: 9:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: Ran last 3 miles of Hugh's 20 miler.

Date: 2/10/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:01:46
Pace: 10:06 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 21° F, Sunny
Notes: Ran first 9 miles deer run loop with Dan at 8:48 pace. Then ran over on the Gans creek area 7 miles and 2 more on Devil's Ice box side. My pace really slowed down after awhile and took the uphills pretty slow since legs were tired. Overall felt pretty good, but legs didn't cooperate.

Running: 75.1 Mi - 10:58:10

Weights: 1 hr 16 min

YTD Running: 331.5

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
Post a Comment