Monday, June 30, 2008

6/23/08 - 6/29/08

I had some really fast runs this week, but was not feeling motivated on most days other than Sunday. I've been feeling low energy and feel like sleeping, but am having trouble doing that too.

Date: 6/23/2008 5:20 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 38:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (152.5 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (52.5 - 12/12)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (127.5 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (72.5 - 6/6/4)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (36.25 - 12/12)
Stability Ball Crunch (25lb - 60/40 alt/50)
PT Exercises/Stretches

Date: 6/24/2008 5:30 AM
Type: Tempo
Course: Hugh's Hulen Hills - A Route
Distance: 8 miles
Duration: 54:06
Pace: 6:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 65° F, Sunny
Notes: Woke up feeling tired today and not wanting to get up. The first warm-up mile went faster than usual and I think that woke me up. There were a lot more people at the run today with some of the really fast elite guys that I can't keep up with. I ran with Dan until the top of Chapel Hill and then I could hear their footsteps. Steve McIntire was already ahead of us. I sped up and tried to hold them off as long as I could but they passed me. I could have tried harder to keep up but I know my limits. So I continue to run and can see Pat Hanson behind me. He had stopped to use the bathroom and had to catch up. He caught up to me right before the big hill and at the top sped ahead. By the time I got onto Mills Dr. I could see him over on Forum. Once I got onto Forum I decided to speed up and see how close I could get to him. I caught up to and passed him. After the run he said he wasn't feeling well today so even not feeling well I he ran pretty fast. Hilly course today but I took advantage of any downhill parts.

Once Dan finished with Steve Fisher, he kept going down the trail so I attempted to catch up to him and eventually he noticed and we completed one more mile together.

m1 - 7:46
m2 - 7:08 (this included Chapel Hill)
m3 - 6:40
m4 - 6:29
m5 - 6:04
m6 - 7:12 (included the BIG hill)
m7 - 5:53 (not a typo - thanks to Pat H.)
m8 - 6:53

Date: 6/24/2008 5:00 PM
Type: Easy
Course: Grindstone Trail/Road Loop
Distance: 5.5 miles
Duration: 43:10
Pace: 7:51 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 82° F, Sunny, Humid
Notes: Met Dan at Grindstone for an easy run. Dan gave me the choice of making the run easy or more interesting so he took off up the Jaira Jaunt hill on Campusview, onto Grindstone, and down Old 63 which made it more interesting. This was a nice loop with a fast downhill in the last mile.

m1 - 8:30
m2 - 8:13
m3 - 8:02
m4 - 7:49
m5 - 7:20
.5 - 3:22 (6:40 pace)

Date: 6/25/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 0:37
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (121.25- 12/12)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (111.25 - 6/6/5)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (62.5 - 6/6/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (27.5 - 12/10)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (56.25 - 20)
Pull-ups - 4 types (8/6/6/6)
Dips (13/12/11)
PT Exercises/Stretches

Date: 6/25/2008 5:00 PM
Type: Easy
Course: West Loop
Distance: 8.25 miles
Duration: 1:03:30
Pace: 7:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 91° F, Sunny, Humid
Notes: Met Dan at Newman Center parking lot to run a course I mapped today. Took Stewart to West Blvd., to Rollins/Sunset/Rollins, Fairview, Chapel Hill, Forum, and MKT back to the start. When plotting the course I didn't think about all of the hills (Dan reminded me of the ones I forgot). I tend to remember the downhills since I have better memories of going fast.

This was a good course, pace was easy but not too easy, and good heat training. I'm glad we didn't attempt intervals tonight with being tired and the heat. My shorts were thoroughly soaked by the time we finished.

m1 - 8:08
m2 - 7:48
m3 - 7:30
m4 - 7:37
m5 - 7:47
m6 - 7:30
m7 - 7:37
m8 - 7:35
0.25 - 1:56 (7:44 pace)

Date: 6/26/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 58:32
Pace: 7:19 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 66° F, Rain
Notes: It rained last night and when we arrived at Forum it was starting to rain harder with lightening. Due to the rain, we ran the route called Rain run today. I ran with Dan, but we didn't break away from the group until after we got off the trail. Several people ended up passing us today and we let them. I'm amazed how fast some of these people run, but I guess they don't run almost every day like some of us. This was a good run in the rain. By the time we finished, it had almost stopped for awhile. Seems crazy calling this kind of pace an easy run but I guess we are getting faster.

m1 - 8:42
m2 - 8:23
m3 - 7:22
m4 - 6:50
m5 - 6:43
m6 - 6:50
m7 - 6:50
m8 - 6:48

Date: 6/27/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 34:00
Weight: 154 lb
Misc: Quality: 8/10, Effort: 9/10
Notes: I really didn't plan to get up to do a weight workout, but Bruno the 85 lb alarm clock managed to fully awake me. Once I fed him, I felt like I could do the workout. I was really dehydrated for some reason this morning so probably why I didn't feel great. I rehydrated before the workout and feel better now that it is done.

Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (156 - 6/6/4)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (55 - 12/10)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (130 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (72.5 - 6/6/5)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (37.5 - 12/12)
Stability Ball Crunch (25lb - 60/50 alt/50)
PT Exercises/Stretches

Date: 6/28/2008 5:35 AM
Type: Long
Course: West End
Distance: 14 miles
Duration: 1:43:39
Pace: 7:25 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 71° F, Overcast
Notes: Ran with Dan, Darrin, Destiny, Sam, and Phil until about 7 miles when we started to break apart. Ran with Phil behind Darrin and Destiny until Twin Lakes. I didn't feel great and skipped the gel I was carrying at mile 7. I decided I would try using the bathroom at Twin Lakes and by the time I got there I didn't have any choice. When I was getting a drink and consuming my gel Sam ran by me. I could see Destiny, Darrin and Phil way ahead of me when they were almost done running around the lake. I picked up the pace and caught up to Sam. Then I passed Darrin walking since he didn't feel well. I finally caught up to Destiny and Phil and kept the pace going since I was in a groove. I was actually feeling good and had about 3 miles to go. I ran through the fountain at Flat Branch Park, Broadway, and back to 9th St. The last 4 miles were all sub-7 and felt easier than the first 10. I felt like I had salvaged a crappy run after the first 10 miles.

m1 - 8:32
m2 - 8:05
m3 - 7:51
m4 - 7:47
m5 - 7:40
m6 - 7:44
m7 - 7;47
m8 - 7:12
m9 - 7:30
m10 - 7:07
m11 - 6:36
m12 - 6:25
m13 - 6:42
m14 - 6:36

Date: 6/28/2008 7:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4 miles
Duration: 35:10
Pace: 8:48 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: Partly Cloudy
Notes: Run with Hugh, Dan, Rusty, Bruno, Copper, and Tanner. Hugh started a little ahead with Bruno. Rusty was very ready to run today but didn't pull for a change. After he fetched the Frisbee in the water many times. I don't think he would have ever stopped. After we took all dogs and humans to Jason's for custard.

m1 - 8:47
m2 - 8:37
m3 - 8:43
m4 - 9:01

Date: 6/29/2008 8:10 AM
Type: Hill
Course: Prathersville Loop
Distance: 12.5 miles
Duration: 1:45:18
Pace: 8:26 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 66° F, Overcast, Rain
Notes: Ran the hilly Prathersville Loop which I don't think I have done since I started this log. Much of this course is gravel and there was no track to run on due to fresh gravel. It rained a little in the last 2 miles and I caught up to Hugh finishing his run in the last half mile. This was a pretty easy run and I just ran it at a really comfortable pace.

m1 - 8:51
m2 - 8:05
m3 - 8:48
m4 - 7:55
m5 - 8:37
m6 - 8:41
m7 - 8:37
m8 - 8:09
m9 - 8:09
m10 - 8:16
m11 - 8:09
m12 - 8:30
0.5 - 4:29

Date: 6/29/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 11 miles
Duration: 1:43:11
Pace: 9:23 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: 83° F, Partly Cloudy
Notes: Ran with Dan and Hugh at Rockbridge for a trail run. I was a little shaky getting started but we took it easy. Hugh ran 7 miles and Dan and I ran 11 using a new trail at the end for the additional miles. Very enjoyable run and am very glad we took it easy.

m1 - 9:27
m2 - 10:06 m7 - 8:40
m3 - 10:12 m8 - 8:45
m4 - 9:39 m9 - 8:58
m5 - 9:54 m10 - 9:01
m6 - 9:54 m11 - 8:39

Running: 71.2 - 9:26:36

Weights: 1 hr 46 min (3 workouts)

MTD Running: 284.7 mi

YTD Running: 1562.3 mi

July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Post a Comment