May the Mass x Acceleration be with you

1 mile in 8 minutes

Groin was somewhat better after another couple weeks off. It was sore for the next couple days, but not too bad.

Military Road route - 2 miles in 16:01
A little sore at the beginning of the run in the abdomen, but overall not too bad. We'll see how it goes over the next day or two
Splits: 4:04 - 8:05 (4:01) - 12:03 (3:58) - 16:01 (3:58)

Military Road route - 3 miles in 24:17
Feeling better. The last mile I slowed up a bit because of my abdomen, and it helped to feel better. I was also getting tired, and ended up just a bit sore the next day.
Splits: 4:03 - 8:07 (4:04) - 11:59 (3:52) - 15:53 (3:54) - 20:06 (4:12) - 24:17 (4:11)

Vickory route - 3 miles in 24:31
I felt pretty good throughout, except the first minute or so when my abdomen was a little sore and tight.
I felt good the rest of the day, too, but the following day was rather sore again.
Splits: 4:12 - 8:32 (4:20) - 12:36 (4:04) - 16:34 (3:58) - 20:30 (3:56) - 24:31 (4:01)

Military Road route - 2 miles in 16:23
I decided to shorten the run because my abdomen was bothering me more than expected.
Splits: 4:06 - 8:14 (4:08) - 12:23 (4:09) - 16:23 (4:01)

Vickory route - 4 miles in 31:55
Felt pretty good today. My best run yet, since starting back up again.
Splits: 4:08 - 8:23 (4:15) - 12:24 (4:02) - 16:24 (4:00) - 20:18 (3:54) - 27:55 (7:37) - 31:55 (4:00)

Vickory - 4 miles in 32:34
I felt more sore today, throughout the run. It wasn't much fun, and I was sore the rest of the day, and the next day as well.
Splits: 4:02 - 8:16 (4:14) - 16:31 (8:15) - 24:31 (8:00) - 28:29 (3:57) - 32:34 (4:06)

Elliptical Trainier

320 calories
My stomach was still sore from yesterday. The e-train did hurt my abdomen a little bit, though not as much as running.

Military Road route - 4 miles in 32:29
My abdomen felt a lot better today than on Monday. I was tired and a bit sore from yesterday's e-train.
Splits: 4:05 - 12:05 (8:00) - 16:02 (3:57) - 20:15 (4:13) - 24:18 (4:03) - 32:29 (8:10)

Elliptical - 323 calories burned
Still feeling better than on Monday or Tuesday.

Vickory - 4 miles in 31:27
This was my best day yet. I've been feeling a little better each day since my bad day on Monday. Very little discomfort in the abdomen, just at the beginning. I pushed a little faster on the uphill first mile.
Splits: 4:01 - 8:10 (4:09) - 12:09 (4:00) - 16:07 (3:58) - 23:44 (7:36) - 27:30 (3:47) - 31:27 (3:56)

SEJ-5 Mile Gas Loop - 5 miles in 37:48
I felt good today. My abdomen was a little sore again today - worse than Friday, but much better than last Monday. I'm not sure if it is the two days off, or being at home, or other activities that are causing the Monday problem. The weather was nice, sunny, mid-50s. This was one of the fastest times I've run this course. I didn't intend it to be a tempo run or mp run, but it definitely felt harder than I really ought to have gone.
Splits: 7:44 - 15:15 (7:31) - 22:47 (7:32) - 30:16 (7:29) - 37:48 (7:31)

Elliptical - 319 calories burned
My abdomen is pretty sore today. Hopefully I will see marked improvement tomorrow.

Military Road route - 3 miles in 24:07
Improving from yesterday, but still pretty dang sore in my abdomen. I'm cutting the run to 3 miles as a result.
Splits: 4:03 - 8:06 (4:02) - 12:00 (3:54) - 16:01 (4:07) - 20:10 (4:09) - 24:07 (3:57)

Elliptical - 320 calories

Military Road route - 4 miles in 32:44
Feeling better, pretty good actually, but still a little sore, so keeping the run at 4 miles.
Splits: 4:11 - 8:22 (4:11) - 12:22 (4:00) - 20:31 (8:09) - 24:33 (4:01) - 32:44 (8:11)

SEJ-5 Mile Gas Loop - 5 miles in 40:10
My abdomen was a little sore today, but not too bad. The run felt fair overall. Howver, I was sore by evening and pretty sore the next day. I tried to take it easier than last week's 5 miler, but it didn't help as much as I'd hoped.
Splits: 8:06 - 16:07 (8:01) - 24:14 (8:07) - 32:10 (7:56) - 40:10 (8:00)

Elliptical - 321 calories
Pretty sore in my abdomen from yesterday's run.

Elliptical - 319 calories.
I am feeling quite a bit better today in my abdomen. I plan to run a short run tomorrow, 2-3 miles.

Vickory - 3 miles in 24:04
I actually felt pretty good in my abdomen, just a little sore, and not bad afterwards, either.
Splits: 4:11 - 8:24 (4:13) - 12:22 (3:59) - 16:10 (3:48) - 20:02 (3:52) - 24:04 (4:01)

Vickory - 3 miles in 24:06
My abdomen is still a little sore, not getting better
4:10 – 8:26 (4:16) – 12:26 (4:00) – 16:16 (3:50) – 20:08 (3:52) – 24:06 (3:58)

2.91 miles on Elliptical - 407 calories

Military Road route - 3 miles in 24:16
Abdomen sore, left knee sore, disappointed in my lack of progress
4:03 – 8:12 (4:09) – 16:10 (7:58) – 24:16 (8:06)

Military Road route - 3 miles in 25:30
I decided to run again, for the 2nd day in a row, because my abdomen wasn't feeling too bad and the weather was nice, and the e-train was occupied. Both of my knees were pretty sore, causing me to run slower than usual. On the plus side this seemed to help my abdomen to not bother me so much on the run.

Splits: 4:16 - 8:31 (4:16) - 12:37 (4:06) - 16:56 (4:19) - 21:19 (4:23) - 25:30 (4:11)

2.97 miles on elliptical - 416 calories

Vickory - 3 miles in 24:35
Extra slow pace again for my abdomen, which is hurting less again today.
Splits: 4:13 - 8:35 (4:21) - 12:38 (4:04) - 16:34 (3:55) - 20:31 (3:57) - 24:35 (4:04)

Vickory - 3 miles in 24:35
Still improving slightly, but still sore in my abdomen
4:07 – 8:26 (4:18) – 12:27 (4:01) – 16:23 (3:56) – 20:26 (4:02) – 24:35 (4:10)

2.92 miles on elliptical - 408 calories

Military road route - 3 miles in 24:19
A little more sore today
Splits: 4:10 - 8:15 (4:05) - 12:12 (3:57) - 16:10 (3:58) - 20:18 (4:08) - 24:19 (4:01)

Military Road route - 4 miles in 33:32
This is probably the best I've felt since I got injured. The last mile was a bit more painful, but the first 3 I felt really good, and afterwards I felt good, too.

Splits: 4:17 - 12:26 (8:09) - 16:26 (4:01) - 24:54 (8:28) - 29:16 (4:22) - 33:32 (4:16)

2.91 miles on elliptical - 407 calories
I think I was a little sorer today in my abodmen, but no problems on the e-train.

Vickory - 3 miles in 24:22
Feeling pretty good today. It was sunny, warm (upper 50s-low 60s) and my abdomen was feeling just a little sore. I tried to keep the pace slower again, even though I felt more like running around 8/mile.
Splits: 4:04 - 8:14 (4:10) - 12:13 (3:59) - 16:15 (4:02) - 20:16 (4:02) - 24:22 (4:06)

Vickory - 3 miles in 23:46
Feeling pretty good again today, just minor soreness while running, though still pretty sore to the touch. Sub 8/mile for once!
Splits: 3:59 - 8:08 (4:09) - 12:03 (3:54) - 15:51 (3:49) - 19:45 (3:53) - 23:46 (4:01)

2.94 miles on elliptical - 410 calories
Feeling a little sorer beforehand, but pretty good afterward.

Military Road route - 3 mles in 23:57
Still improving, feeling better, only minor discomfort during the run.
Splits: 3:57 - 11:53 (7:56) - 15:52 (3:58) - 19:59 (4:08) - 23:57 (3:58)

2.96 miles on elliptical - 413 calories

Vickory - 4 miles in 32:26
Abs felt pretty good. I felt like there were some sore muscles around the lower abs, but little pain in the pubic bone area.
Splits: 4:07 - 8:26 (4:18) - 12:14 (3:48) - 16:34 (4:20) - 24:26 (7:53) - 28:22 (3:56) - 32:26 (4:04)

Vickory - 4 miles in 32:27
Still feeling better. Just minor soreness in my abdomen. Pace felt good and comfortable.
Splits: 4:07 - 8:21 (4:14) - 12:22 (4:01) - 16:27 (4:04) - 20:23 (3:56) - 24:22 (3:59) - 28:20 (3:58) - 32:27 (4:07)

I felt really good today again. It was cloudy but warm (low 60s). My abdomen didn't bother me at all the first 1 1/2 miles, and then was just a little tight the rest of the way.
Splits: 7:39 - 11:24 (3:45) - 15:12 (3:49) - 19:10 (3:57) - 23:02 (3:53) - 27:04 (4:02) - 30:58 (3:54)

I still felt pretty good today, despite running a faster pace yesterday. A little sorer than yesterday, but only a little. I was a little sorer afterwards, too, but hopefully only temporary.
Splits: 4:02 - 8:14 (4:12) - 12:15 (4:01) - 16:15 (4:00) - 24:03 (7:48) - 28:02 (3:59) - 32:06 (4:03)

556 calories

3.98 miles in 34 minutes
Feeling good today.

Still improving. I thought I was a little sore in the middle, for about a mile, but actually I was only a little tight here and there on the run, and even the last mile I felt pretty good. It was beneficial to keep the pace slower, though.
Splits: 3:59 - 8:11 (4:12) - 12:15 (4:04) - 16:15 (4:00) - 20:18 (4:03) - 24:19 (4:01) - 32:36 (8:17)

563 calories
4.02 miles in 34 minutes
Feeling good today. I was tempted to go for a run, and if it had been warmer I might've done that. But instead I had a good workout on the e-train.

I started out going 4, but thought if I felt pretty good I'd go 5. I decided after the 2 mile mark that I was feeling good enough to try 6. My abdomen wasn't a problem during the run, and the distance didn't feel too far either. I kept the pace fairly easy.
Splits: 4:08 - 8:23 (4:15) - 12:28 (4:04) - 16:32 (4:04) - 20:37 (4:05) - 24:43 (4:05) - 32:47 (8:05) - 40:58 (8:10) - 45:02 (4:05) - 49:15 (4:13)

Felt a little more sore in the abdomen today, but pretty good energy after a day off, so the pace was a bit quicker. It was cold today, just over 40 degrees, but sunny.

Splits: 4:01 - 8:05 (4:04) - 11:55 (3:50) - 15:50 (3:55) - 19:44 (3:54) - 23:36 (3:52) - 27:27 (3:51) - 31:25 (3:58)

547 calories
3.93 miles in 34 minutes
Still a little sore in the abdomen, but no pain during the workout.
Lost 4 pounds in 1 week

I wasn't feeling very well beforehand, but decided to run a moderately quick pace. This was less effort than a tempo or a 3/4 effort, but still someone of an effort, at least on the uphills. It was a little hard on my abdomen, especially on the uphills.
Splits: 3:51 - 11:23 (7:32) - 15:04 (3:42) - 18:57 (3:52) - 22:29 (3:32) - 26:16 (3:47) - 29:58 (3:42) - 33:47 (3:49) - 37:24 (3:37)

428 calories
5.41 miles in 34 minutes
The gray elliptical trainer allows me to go faster but burn fewer calories (apparently) in the same time.

Felt pretty good, just a little minor soreness in the abdomen
4:04 - 8:16 (4:11) - 12:11 (3:56) - 16:02 (3:50) - 23:43 (7:42)- 27:42 (3:59) - 31:47 (4:05)

Felt a little soreness the first couple miles in the abdomen, but the second half I felt pretty good. And once again, the distance did not feel long to me at all.
Splits: 8:18 - 16:13 (7:55) - 24:12 (7:59) - 32:04 (7:53) - 39:58 (7:53) - 47:50 (7:53) - 55:39 (7:48)

I felt a little soreish in the abdomen, mostly in the first couple miles, and then improved  somewhat after that. The weather was perfect, moderately sunny and low 60s by the end of the run.
Splits: 8:05 - 15:55 (7:50) - 23:44 (7:49) - 40:04 (16:20)

423 calories
5.30 miles in 34:00
Lost 5 pounds in 2 weeks

Feeling pretty good today during the run. Very little discomfort in the abdomen. However, afterwards my stomach muscles were sore. I massaged them and that seemed to help.
Splits: 7:59 - 11:49 (3:49) - 15:31 (3:43) - 19:36 (4:05) - 23:21 (3:45) - 27:27 (4:06) - 31:27 (4:00) - 39:35 (8:08)

554 calories. I had to push extra hard the last quarter to get over 4 miles.

4.01 miles in 34 minutes

Felt pretty good on the run, but more sore than usual afterwards in my abdomen.
Splits: 7:54 - 11:54 (4:00) - 15:54 (4:00) - 31:55 (16:01)

I felt pretty good overall. My abs were a little tight, and sore like sore muscles, but not such sharp soreness like an injury. The distance did not quite feel long to me yet, but it was getting close.
Splits: 4:02 - 8:08 (4:06) - 12:03 (3:55) - 15:59 (3:56) - 20:00 (4:01) - 24:02 (4:02) - 28:11 (4:09) - 32:10 (3:59) - 36:10 (4:00) - 44:14 (8:04) - 48:17 (4:04) - 56:19 (8:02) - 1:00:18 (4:00) - 1:04:24 (4:06)

 felt pretty good on the run, but I continue to be more sore in the abdomen when not running.
Splits: 7:58 - 15:48 (7:49) - 23:46 (7:58) - 39:35 (15:49)

Elliptical Trainier 557 calories, felt easy after warmup

4.01 miles in 34 minutes

3/4 effort run. The effort only realy felt "3/4" or so on the uphills. On the downhill it was pretty easy, and the flats were easy-moderate, maybe. I would've run faster, but it took me a mile to decide whether I was going to push or not.
Lunge Matrix (LM)
Splits: 3:51 - 7:46 (3:56) - 11:30 (3:43) - 15:06 (3:36.5) - 18:52 (3:46) - 22:22 (3:30) - 26:09 (3:48) - 29:55 (3:46) - 33:42 (3:46) - 37:19 (3:37)

Elliptical trainier - 556 Calories

4.05 miles in 34:00

Felt pretty good. It started to sprinkle mid-way through the run, but just lightly.

My abdomen was sorer than usual today, maybe because of running two days in a row. I hoped it would loosen up after the first couple miles, like it does sometimes, but it didn't. The last mile or so definitely felt like the end of a longish run.
Splits: 4:01 - 8:11 (4:10) - 12:08 (3:57) - 16:02 (3:54) - 19:56 (3:54) - 23:47 (3:51) - 31:32 (7:45) - 39:09 (7:37) - 46:52 (7:43) - 54:44 (7:51) - 1:02:40 (7:57) - 1:10:22 (7:42)

SEJ-5 mile loop - 5 miles in 38:19

My abdomen was sore the first mile, but seemed fine after that. It poured down rain from mile 1 to about 3 1/2, and then it stopped. The pace felt pretty easy, but I probably ran a little fast due to the rain.
Splits: 7:56 - 15:35 (7:39) - 23:09 (7:34) - 30:35 (7:26) - 38:13 (7:39)

Vickory route - 6 miles in 43:34 (7:16/mile)

3/4 effort run, which was probably more like 80+%. I felt pretty good the whole way, but the uphills were challenging, and I started to slow down the last mile. I should've opted for closer to 7:30/mile pace.

Splits: 3:37 - 7:27 (3:50) - 11:02 (3:35) - 14:33 (3:31) - 18:14 (3:40) - 21:46 (3:33) - 25:20 (3:34) - 29:04 (3:44) - 32:42 (3:38) - 36:14 (3:32) - 39:50 (3:36) - 43:34 (3:44)

Elliptical trainer - 4.08 miles in 34 minutes

My abdomen was more sore, even during this workout.

Military Road route - 6 miles in 46:49

Feeling better today, not much soreness on the run, or afterwards.
LMX5
Splits: 3:53 - 7:53 (4:00) - 11:43 (3:50) - 15:30 (3:47) - 19:28 (3:58) - 23:25 (3:56) - 27:19 (3:54) - 30:57 (3:39) - 34:54 (3:57) - 38:51 (3:56) - 42:54 (4:03) - 46:49 (3:55)

Elliptical Trainer - 4.06 miles in 34 minutes

Feeling pretty good today in my abdomen

The distance and pace felt fine. My abdomen, however, felt more sore than it has in several weeks.

Splits: 4:00 - 8:08 (4:08) - 11:59 (3:52) - 15:52 (3:52) - 19:46 (3:54) - 23:39 (3:54) - 27:36 (3:57) - 31:24 (3:48) - 35:20 (3:56) - 39:14 (3:54) - 43:18 (4:04) - 47:18 (4:00) - 51:14 (3:56) - 55:17 (4:03) - 1:03:17 (8:00) - 1:07:20 (4:03) - 1:11:14 (3:54) - 1:15:05 (3:50) - 1:19:01 (3:56)

SEJ-5 mile loop - 5 miles in 38:34

Better than Saturday, but still some pain in the abdomen.
Splits: 7:50 - 15:28 (7:37) - 23:13 (7:45) - 38:34 (15:22)

Elliptical trainier - 4 miles in 34 inutes

Elliptical trainier - 4.04 miles in 34 minutes

4.70 miles in 37:10 (7:54/mile)

Vickory - 6 miles in 46:23 (7:44/mile)

Concluding an easy week. Next week I start a real challenge. My abdomen was a little sore and bothersome still. I also did 5xLM before the run

Splits: 3:48 - 7:51 (4:03) - 11:44 (3:52) - 15:37 (3:53) - 19:32 (3:56) - 23:25 (3:53) - 31:05 (7:41) - 34:56 (3:50) - 38:44 (3:48) - 42:31 (3:47) - 46:23 (3:52)

SEJ-5 mile loop - 5 miles in 38:55

Felt better today on the run, and good afterwards, too. The weather is improving. It is warming up and drying out this week.

Splits: 7:48 - 15:31 (7:43) - 23:26 (7:56) - 31:11 (7:45) - 38:55 (7:43)

WTC-CH Trails - 5 miles in 39:46

I ran a slower course and took it pretty easy. My abdomen was a little sorer beforehand and afterwards than I wanted it to be, but was ok during the run, and ok in the afternoon, too.

Splits: 8:00 - 12:02 (4:02) - 16:00 (3:58) - 19:55 (3:55) - 31:57 (12:02) - 39:46 (7:49)

Military Road route - 7 miles in 55:11

3 days in a row for the first time in a long time. My abdomen felt pretty decent most of the time on the run. However, I was pretty tired the last couple miles. I suppose that is due to it being the 3rd day in a row, plus starting with 5xLM.

Splits: 3:57 - 11:38 (7:41) - 15:29 (3:51) - 19:28 (3:59) - 23:26 (3:58) - 27:14 (3:48) - 31:14 (3:59) - 35:17 (4:03) - 39:02 (3:45) - 43:06 (4:04) - 47:04 (3:58) - 51:09 (4:05) - 55:11 (4:02)

Elliptical trainier - 4.06 miles in 34 minutes

WW route - 6 miles in 47:52

 The pace felt easy and the distance was not a problem. My abdomen was sorer than I wanted, but tolerable.

Splits: 8:03 - 16:01 (7:58) - 23:56 (7:55) - 31:46 (7:50) - 39:45 (7:59) - 47:52 (8:06)

Vickory route - 12 miles in 1:33:11

Had some abdominal problems off and on throughout, but much better than my last few long runs, despite the increase by 2 miles. Actually, overall I felt pretty good. I ran the first half at an easy pace, 8/mile was the goal. Then on the way back I just wanted to pick up the pace to a comfortably moderate pace, nothing pushing, just quicker. But the last 2 miles I wanted to pick it up to something more like marathon pace or faster. Of course, that was also the 2 mile increase where I did that, so it was doubly challenging.
Splits:
1st Half (6 miles) 8:07 - 7:55 - 8:02 - 8:03 - 8:04 - 7:59
4:01 - 8:07 (4:07) - 12:05 (3:58) - 16:02 (3:57) - 20:02 (4:00) - 24:04 (4:02) - 28:12 (4:08) - 32:07 (3:55) - 36:09 (4:03) - 40:11 (4:02) - 44:08 (3:57) - 48:10 (4:02)

2nd Half (6 miles) 7:25 - 7:51 - 7:36 - 7:37 - 7:17 - 7:16
51:53 (3:43) - 55:35 (3:42) - 1:03:25 (7:51) - 1:07:10 (3:45) - 1:11:01 (3:51) - 1:18:38 (7:37) - 1:22:18 (3:40) - 1:25:55 (3:37) - 1:29:34 (3:39) - 1:33:11 (3:37)

I did LM afterwards, which was a bad idea. My upper hams were very sore the rest of the day, almost like I had pulled them. And still a little sore on Monday.

SEJ-5 mile loop - 5 miles in 38:50

Felt pretty good. Tried to keep the pace easy throughout.
Splits: 7:51 - 15:30 (7:39) - 23:19 (7:49) - 38:50 (15:30)

Military Road route - 7 miles in 53:56

Had a good run. My abdomen was only occassionaly uncomfortable. I ran the first half and an easy comfortable pace, but then decided to pick it up on the return, just a little. I wanted to try to take about 10-20 seconds/mile off since I had been running 7:50-8, and really want to be running 7:40 or so.

Splits: 27:29 - 26:27
3:50 - 7:48 (3:59) - 11:41 (3:53) - 15:37 (3:56) - 19:40 (4:03) - 23:38 (3:57) - 27:29 (3:51)
31:16 (3:48) - 35:09 (3:53) - 38:46 (3:37) - 42:37 (3:51) - 46:21 (3:44) - 50:11 (3:50) - 53:56 (3:46)

WTC-CH trails - 5 miles in 40:24

Feeling more sore today in my abdominal area.

Elliptical Trainer - 4.04 miles in 34 min

I feel a lot better in abdominal region that I did yesterday, before, during and after the workout. Much more encouraging.

Vickory route - 12 miles in 13:32:23

Felt pretty good today, just minor soreness in my abdomen at times, but mostly ok. Good posture helps. I ran the same type of effort as last week, first half easy, next 4 easy-moderate, and the last two closer to tempo pace. The last two were not as hard as last week, though.

Splits:
4:03 - 8:16 (4:13) - 12:15 (4:00) - 16:14 (3:59) - 20:12 (3:58) - 24:12 (3:59) - 28:11 (4:00) - 32:05 (3:53) - 36:05 (4:00) - 40:03 (3:58) - 44:00 (3:57) - 47:59 (3:59)
51:37 (3:38) - 55:19 (3:42) - 59:10 (3:50) - 1:02:56 (3:46) - 1:06:39 (3:43) - 1:10:29 (3:50) - 1:14:17 (3:49) - 1:18:04 (3:47) - 1:21:38 (3:35) - 1:25:15 (3:37) - 1:28:48 (3:33) - 1:32:23 (3:35)

Vickory route - 6 miles in 46:46

Still feeling pretty good in the abdomen, just minor discomfort. Also, not really feeling tired much from yesterday's 12 miler. Started with 5xLM

Splits: 3:55 - 8:01 (4:06) - 11:54 (3:54) - 15:52 (3:58) - 19:47 (3:55) - 23:41 (3:54) - 27:33 (3:52) - 31:26 (3:53) - 35:19 (3:53) - 39:08 (3:48) - 42:54 (3:46) - 46:46 (3:52)

SEJ 5 mile loop - 5 miles in 37:05

I felt really good today. Only minor discomfort in my abdomen. I didn't feel like I was running fast, just a little quicker than normal. I was not out of breath at all, except at the top of hills.
Splits: 7:31 - 22:24 (14:52) - 37:05 (14:41)

Allison Loop - 7 miles in 52:31

I felt pretty good today, though my legs were getting tired the 2nd half. The pace didn't feel fast, but I'm not used to it yet, so it is probably a little more tiring that it will be later.Abdomen felt pretty good the whole way. I'm definitely not holding back because of it anymore. I think that is the fastest I've ever run that first mile up Golden Given hill before.

Splits: 7:43 - 15:12 (7:29) - 22:47 (7:35) - 37:43 (14:55) - 45:09 (7:26) - 52:31 (7:22)

WTC-CH trails - 5 miles in 37:47

Probably one of my fastest runs on this course. It felt pretty good. I included 4 strides in the last mile, each about 20 seconds long.

Splits:7:33 - 19:12 (11:39) - 22:51 (3:39) - 30:42 (7:51) - 37:47 (7:05)

Elliptical Trainer - 4.07 miles in 34 min

Military Road route - 6 miles in 45:23

I was a little tireder, more sluggish, today, which was especially noticable after the 2 mile mark. I didn't feel like I was running fast, but my legs were tireder. The pace was not as fast as earlier in the week, but faster than I ought to have run. My abdomen, on the other hand, felt good.

Splits: 3:51 - 7:46 (3:55) - 11:28 (3:42) - 15:09 (3:41) - 19:00 (3:51) - 22:47 (3:47) - 26:32 (3:45) - 30:04 (3:32) - 33:55 (3:51) - 37:42 (3:47) - 41:35 (3:53) - 45:23 (3:48)

12 miles in 1:31:24 - Vickory route

I was more tired for this run, due to running faster all week I think. Still, I was able to get in a good time overall. The worst of it was severe hypo glycemia the first 3-4 miles. I had to pull off for a few minutes just before the 3 mile mark because I felt so wobbly. The splits between 2-3 miles were most affected by it. During the last couple miles I again felt hungry and a little weak. Same pattern as before - 1st 6 easy, next 4 a little faster, and the last 2 pretty good effort

Splits:
4:03 - 8:00 (3:57) - 11:51 (3:50) - 15:48 (3:57) - 19:51 (4:04) - 24:03 (4:11) - 27:58 (3:55) - 31:42 (3:45) - 35:42 (3:59) - 39:38 (3:56) - 43:36 (3:58) - 47:38 (4:02)
51:17 (3:39) - 54:56 (3:38) - 58:42 (3:47) - 1:02:24 (3:43) - 1:06:04 (3:40) - 1:09:47 (3:43) - 1:13:30 (3:43) - 1:17:17 (3:47) - 1:20:48 (3:30.5) - 1:24:22 (3:34) - 1:27:55 (3:33) - 1:31:24 (3:29.5)

Allison Loop - 7 miles in 55:05

I felt pretty good for the most part, though I finished feeling more tired than expected. It was a little chilly, and pretty windy, with gusts in the upper 30s mph.

Splits: 8:06 - 23:40 (15:34) - 31:23 (7:43) - 39:11 (7:48) - 55:05 (15:55)

Military Road route - 9 miles in 1:11:45

Overall the run went very well. Abdomen discomfort very minor. I took the pace extra slow because of the increased milage this week. By the end I didn't feel too tired. Tomorrow is the real test, though, running for the 3rd day in a row with this increase in milage.

Splits: 3:52 - 7:49 (3:58) - 11:41 (3:52) - 15:37 (3:55) - 19:42 (4:05) - 23:45 (4:03) - 27:41 (3:56) - 35:35 (7:54) - 39:41 (4:06) - 47:39 (3:58) - 47:40 (4:01) - 51:45 (4:06) - 55:31 (3:46) - 59:42 (4:11) - 1:03:45 (4:03) - 1:07:54 (4:09) - 1:11:45 (3:51)

Military Road route - 7 miles in 55:24

Very tired today from yesterday, as expected.

Splits: 3:56 - 11:52 (7:55) - 15:49 (3:57) - 19:56 (4:07) - 23:52 (3:57) - 27:41 (3:48) - 31:34 (3:53) - 35:33 (3:59) - 39:16 (3:43) - 43:26 (4:10) - 47:27 (4:02) - 51:36 (4:09) - 55:24 (3:48)

4 mile son the elliptical trainer in 34:00

Good long run. I felt tireder than I wanted to at the 7 mile mark, but was able to finish strongly, and felt mostly good over the last 5. I picked up the pace to marathon pace pretty easily, trying to truly run mp, and not harder. The pace felt comfortable, other than the increased distance.

Splits: 8:07 - 16:01 (7:55) - 24:02 (8:01) - 31:57 (7:55) - 39:51 (7:53) - 47:48 (7:57) - 55:35 (7:47) - 1:03:27 (7:53) - 1:11:15 (7:48) - 1:18:58 (7:43) - 1:26:39 (7:41) - 1:34:08 (7:29) - 1:41:50 (7:41) - 1:56:16 (14:26)

Allison Loop - 7 miles in 56:02

Pretty tired today, especially after the 4th mile.

Splits: 8:17 - 16:12 (7:55) - 24:01 (7:49) - 31:55 (7:53) - 40:02 (8:08) - 56:02 (16:00)

Vickory route - 7 miles in 56:47

I didn't feel tired, but my pace was so slow, especially on the first half. My legs are just a little sore, too, in the quads. Abdomen still a little sore. It has been worse this last week than in the previous two weeks.

Splits: 8:18 - 12:23 (4:05) - 16:30 (4:07) - 20:37 (4:07) - 24:45 (4:08) - 28:54 (4:09) - 32:42 (3:48) - 36:39 (3:58) - 40:43 (4:04) - 44:41 (3:58) - 48:42 (4:00) - 52:44 (4:03) - 56:47 (4:02)

Military Road route - 9 miles in 1:11:27

Felt good the first few miles, but by mile 6 I was pretty tired and got slower and slower. Abdomen a bit better than the last few days.

Splits: 3:48 - 11:33 (7:44) - 15:25 (3:52) - 19:30 (4:05) - 23:26 (3:56) - 27:18 (3:52) - 31:11 (3:53) - 35:03 (3:52) - 39:06 (4:03) - 43:04 (3:57) - 47:03 (4:00) - 51:09 (4:06) - 55:00 (3:51) - 59:11 (4:11) - 1:03:13 (4:03) - 1:11:27 (8:14)

Allison Loop - 7 miles in 55:52

Continuing the trend of feeling good for 3-4 miles and then really tired. Hopefully I will feel a lot better tomorrow for the long run.

Splits: 7:59 - 15:53 (7:54) - 23:47 (7:55) - 31:47 (8:00) - 39:57 (8:10) - 47:57 (8:00) - 55:52 (7:55)

Elliptical trainer - 4.14 miles in 34:00

10 miles of Vickory route, and 5 mile SEJ loop for 15 in 1:56:35

Feeling tired, a little sore in my quads, but overall pretty good. I picked up on the last 2 miles again, to about mp effort, but made sure the pace felt fairly easy-mod.

Splits: 16:17 - 24:14 (7:57) - 32:11 (7:57) - 40:01 (7:51) - 51:44 (11:43) - 55:43 (3:58) - 1:03:34 (7:51) - 1:11:12 (7:38) - 1:19:00 (7:48) - 1:26:48 (7:48) - 1:34:26 (7:38) - 1:42:08 (7:42) - 1:49:21 (7:13) - 1:56:35 (7:14)

Allison Loop - 7 miles in 56:15

Pretty tired from yesterday, and my abdomen was sorer than usual.

Splits: 8:12 - 16:22 (8:10) - 24:28 (8:06) - 32:24 (7:55) - 40:26 (8:02) - 48:25 (7:59) - 56:15 (7:51)

I'm taking an easy week this week for two reasons. 1) The last two weeks were a much harder step up than expected and I'm wiped out. 2) We are on vacation at Disneyland for the week and I want to have energy for all the walking and standing in line.

3.5 miles in 28:08 around Anaheim, near the Gardenwalk and Disneyland

Ran a loop course around Ball to Euclid to Katella to Harbor, plus a little extra. 5.25 miles in 40:31. Felt good and easy.

Similar route to yesterday, but I ran up to Nutwood instead of Euclid, and had to add another chunk on at the end to get to 7 miles, run in 54:29.

Back from Disneyland, but in Vancouver, WA now. I ran on the Burnt Bridge River trail. This is a beautiful, wonderful, paved greenway that is 8 miles long and marked every 1/4 mile. Not all the markings are accurate, though. For example, the 4 1/2 mile mark is clearly 4 5/8, or about 1 minute off for me running just under 8/mile pace.

12 miles in 1:33:10

Ran easy the first 6 miles (8:00/mile), then quicker the next 3 (7:30), then more like mp the next 2, and easy again the last mile or so.
Splits over the 2 mp miles were: 3:34 - 3:29 - 3:34 - 3:28.5 = 7:03 - 7:02.5 = 14:05.5

Another week of vacation, this time heading to Bend, OR for a couple days, then back to Vancouver, WA for a couple days.

SEJ-9 mile loop in 1:09:27

Felt pretty good, but the run was still a little tiring the last couple miles.

Splits: 3:54 - 7:56 (4:02) - 11:45 (3:49) - 19:24 (7:39) - 27:13 (7:50) - 31:03 (3:50) - 38:53 (7:50) - 46:26 (7:33) - 1:01:55 (15:29) - 1:09:27 (7:32)

Vickory route - 6 miles in 47:15

Felt tired. Early, too.

Splits: 3:57 - 8:08 (4:11) - 12:05 (3:57) - 16:03 (3:58) - 20:00 (3:57) - 24:00 (4:00) - 27:57 (3:57) - 31:53 (3:55) - 35:45 (3:52) - 39:34 (3:49) - 43:24 (3:51) - 47:15 (3:51)

8 miles in 1:02:47. Distance was an estimate. I ran out 32 minutes and back 30:47. I felt pretty good the whole way, good energy. Elevation about 3000' - 3100'

7 miles in 54:59 - distance approximate. Same route as yesterday, just turned around 4 minutes earlier.

Felt more tired and sluggish today than yesterday. Also, it took 15 more seconds to get out to the hwy (approx. 1 mile) than yesterday. 7:53 vs. 8:08

Burnt Bridge River Trail - 15.5 miles in 1:57:58.

The run felt good and easy, even my abdomen was not a problem. I did have troubles with the course, though, and got lost several times. The 2 mile mark was the last one I saw, and after that I just ended up running about 1 1/2 miles beyond it and back.

Splits: 8:11 - 12:02  (3:52) - 19:54 (7:51) - 27:50 (7:56) - 31:41 (3:51) - 38:54 (7:13) - 53:58 (15:04) - 1:17:17 (23:19) - 1:20:55 (3:39) - 1:27:58 (7:03) - 1:31:35 (3:38) - 1:38:48 (7:13) - 1:42:24 (3:36) - 1:45:49 (3:25.5) - 1:49:23 (3:34) - 1:57:58 (8:34.5)

6 mile recovery day on Vickory route

I took it easy today, still tired from Saturday I guess. After the half way point, I slowed down even more. Abdomen a little sore, nothing else hurt. Just slow and tired.

Splits: 4:05 - 8:20 (4:14) - 12:20 (4:00) - 16:20 (4:00) - 20:24 (4:04) - 24:29 (4:05) - 32:42 (8:13) - 40:54 (8:12) - 45:03 (4:09) - 49:32 (4:29)

2 mile warmup in 15:44, 6 miles at variable tempo pace in 41:16, 2 mile cool down in 16:38

6 mile tempo run - first 2 miles a little faster than mp, second 2 miles moderate, third 2 miles harder
I think the intensity groupings went well today, but I was a bit disappointed with some of the splits. Granted there is a lot of hilliness and some fairly challenging splits on the course, but I had wanted to more easily run in each of the categories than I did.

Splits: 7:15.5 - 10:41.25 (3:25.5) - 14:15.25 (3:34.25) - 17:41.0 (3:25.75) - 21:03.75 (3:22.75) - 24:29.5 (3:26) - 27:59.5 (3:30) - 31:24.25 (3:24.75) - 34:45.5 (3:21.25) - 38:10 (3:24.5) - 41:16.25 (3:06.25)

2 miles: 14:15.25
4 miles: 13:44.25
6 miles: 13:16.75

Easy 6 recovery day in 48:23

10 miles on Military route in 1:19:25

I was so tired today.My quads are actually sore and weak, probably from the tempo run on Tuesday. It was difficult running down hills because they were so dead. I started out feeling pretty good, but began to run out of gas after the 3rd mile or so. It was a long way back.

Splits: 7:45 - 15:28 (7:43) - 23:34 (8:06) - 31:28 (7:54) - 39:25 (7:57) - 47:24 (7:59) - 55:34 (8:10) - 1:03:18 (3:46) - 1:11:21 (8:03) - 1:19:25 (8:04)

Felt better today, but still a little tired and a little sore.
Splits: 7:58 - 15:47 (7:49) - 23:54 (8:06) - 31:47 (7:53) - 39:48 (8:01)

16 miles in 2:02:37, with last 2 miles sped up to approximately marathon pace.

The distance felt pretty good. I ran the first half easy and then picked up the pace a bit starting at the 8 mile mark. I think I picked up the pace a little too much because I was feeling the effects of the pace by the 13th and 14th miles. Still, I was able to run the last two miles considerably faster, and could have run them even faster if I had needed to. That is the kind of race fatigue I like.

Splits:
8:10 - 15:57 (7:47) - 23:49 (7:52) - 31:49 (8:00) - 39:48 (7:59) - 47:40 (7:52) - 1:03:23 (15:44)
1:10:59 (7:36) - 1:18:30 (7:31) - 1:26:04 (7:34) - 1:33:38 (7:34) - 1:41:00 (7:22) - 1:48:35 (7:35) - 1:55:40 (7:04.5) - 2:02:37 (6:57.5)

6 miles recovery in 48:18 on Vickory route

Ran slow and easy, but felt pretty good overall. My legs were a little sore, but not overly tired.

Splits: 4:03 - 8:14 (4:11) - 12:13 (3:59) - 16:13 (4:00) - 20:17 (4:04) - 24:21 (4:04) - 32:24 (8:03) - 40:18 (7:54) - 44:16 (3:57) - 48:18 (4:02)

2mile warmup in 15:28, 7 miles at 3/4 effort in 48:56, 1 mile cool down in 7:58

7 miles at "3/4 effort", slightly faster than mp, but slower than a normal tempo run.
The first 4 miles were pretty easy. Then the uphill was a bit challenging over the next mile and a half. By the time I got to the last mile I was pretty tired.

Splits: 3:38.25 - 7:12 (3:33.5) - 10:35.75 (3:23.75) - 14:03.5 (3:27.75) - 17:31.75 (3:28) - 21:01 (3:29) - 24:30.5 (3:29.5) - 31:35.5 (7:05) - 35:02.75 (3:27.25) - 38:38.25 (3:35.5) - 41:52.5 (3:14) - 45:27.25 (3:35.25) - 48:56.25 (3:28.75)

Miles: 7:12 - 6:51.5 - 6:57.5 - ??? - 14:01.75 - 6:49.75 - 7:03.75

Easy 6 recovery on trails in 49:08

Distance approximate. I felt pretty good today, but apparently ran pretty slowly.

10 miles in 1:16:52 on Military Road route

I didn't feel like I was trying to run quickly at all. It was a very relaxed pace, not breathing hard. I did become tired after the 6th mile, though, especially on the uphill sections.

Splits: 7:54 - 15:40 (7:46) - 23:34 (7:54) - 31:09 (7:35) - 38:49 (7:40) - 46:39 (7:50) - 54:12 (7:33) - 1:01:36 (7:24) - 1:09:15 (7:39) - 1:16:52 (7:36)

Took it easy on the trails: 5 miles @ 20:41 - 41:32 (20:51)

Felt tired today, and thus ran slower than last week. The last 2 miles, however, felt pretty easy.

Splits: 8:19 - 16:12 (7:54) - 24:06 (7:53) - 32:08 (8:02) - 39:57 (7:49) - 43:52 (3:55) -

47:49 (3:58) - 55:42 (7:53) - 1:03:25 (7:43) - 1:11:16 (7:51) - 1:18:53 (7:37) - 1:26:35 (7:42) -

1:34:21 (7:46) - 1:41:55 (7:34) - 1:49:30 (7:35) - 1:56:34 (7:04) - 2:03:43 (7:09)

First time on this new route. It is a nice, relaxing route without much traffic. Felt good and easy. Probably ran sub 7:50 most of the way. Last 1/2 mile in 3:56

1 1/2 mile warmup in 11:27, 8 miles at 3/4 effort in 55:50, 1/2 mile cooldown in 3:54, all on the Military Road route.

Today was harder than last week in that I felt less in control than usual. I found it really hard to maintain a constant effort, my pace was erratic. It was not terribly tiring, though.

Splits:3:28.25 - 7:03.5 (3:35.25) - 10:36.5 (3:33) - 13:59.5 (3:23) - 17:33.25 (3:33.75) - 21:01 (3:27.5) - 24:29.25 (3:28.25) - 27:52 (3:22.75) - 31:29.75 (3:37.75) - 35:02 (3:32.25) - 38:33.5 (3:31.5) - 42:05 (3:31.5) - 45:20 (3:14.75) - 48:50.25 (3:30.25) - 52:18.25 (3:29) - 55:50.25 (3:32)

Miles 7:03.5 - 6:56 - 7:01.5 - 6:51 - 7:10 - 7:03 - 6:44.75 - 7:00

6 mile recovery run on trails in 50:12

10 miles in 1:14:51 (7:29/mile)

I felt really good today. The abdomen was much better than on Tuesday. I did not feel like I was running too quickly. At times I even felt like I was running very slowly, closer to 4:00 pace but then I would come through in 3:45. Even on the uphills of the 6th and 7th miles I did not feel like I was pushing at all, but rather was holding back. Still I ended up pretty tired and a little sore by the end of the day. I did run the last half mile a bit faster in order to get the time under 75 minutes Splits:

7:42 - 15:17 (7:35) - 22:57 (7:40) - 30:18 (7:21) - 37:53 (7:34) - 45:17 (7:25) - 52:51 (7:34) - 1:00:06 (7:16) - 1:07:32 (7:26) - 1:14:51 (7:19)

6.46 mile recovery run in 51:52 (8:02/mile)

Felt good the first half, but tired the second half. I took it extra easy in the hope I will feel good tomorrow.

16.13 miles in 2:04:44 (7:44/mile) on the Vickory and SEJ-5 mile routes

Feeling ok today, a little tired. The weather was crummy. It rained pretty steadily the first 7 miles, then let up to just a few sprinkles. But by then I was already pretty water-logged, and probably at least a couple pounds heavier, if not more.

Splits: 8:26 - 16:24 (7:58) - 24:27 (8:03) - 32:25 (7:58) - 40:13 (7:48) - 44:07 (3:53) - 51:57 (7:50) - 55:49 (3:52) - 1:03:32 (7:43) - 1:11:19 (7:47) - 1:18:55 (7:36) - 1:26:47 (7:52) - 1:34:30 (7:43) - 1:42:01 (7:31) - 1:49:38 (7:37) - 1:56:50 (7:12) - 2:03:57 (7:08) - 2:04:44 (0:47)

4 miles in 32:15 on the Vickory route

Easy run, made even easier when I decided to cut it to 4 from 5 miles.

2 mile warm up in 15:07, 4 mile tempo run in 26:02, 2 mile cool down in 15:44

I definitely felt like I was running fast, like a pretty hard temp. Not quite to the level of time trial, but harder than I wanted to go, really. Still, it was probably not harder than any of the tempo runs last year during marathon build up. I was not ever dying or going into oxygen debt, even on the uphills. Actually the uphills were the most positive aspect of this run as I didn't slow down significantly on any of them.

Splits: 3:17.25 - 6:38.25 (3:21) - 9:47.75 (3:09.5) - 13:04.75 (3:17) - 16:23.5 (3:18.75) - 19:40.5 (3:17.25) - 23:02 (3:21.5) - 26:02.25 (3:00.25)

Miles 6:38 - 6:26.5 - 6:35.75 - 6:21.75

Easy recovery day on trails - 4 miles in 33:20

7 miles in 52:14

Felt good and fast. The pace felt pretty easy to normal most of the time. I never was trying to speed up, just run casually.

Splits: 3:56 - 7:52 (3:56) - 11:37 (3:45) - 15:21 (3:43) - 19:10 (3:49) - 22:54 (3:44) - 26:28 (3:34) - 30:08 (3:41) - 33:55 (3:46) - 37:23 (3:28) - 41:08 (3:45) - 44:47 (3:39) - 48:33 (3:45) - 52:14 (3:420
Miles: 7:52 - 7:29 - 7:33 - 7:14 - 7:15 - 7:24 - 7:27

The run started off feeling good, easy, quick. Through 6 miles it went well. At 8 miles, though, I tried to pick it up to marathon pace and found that I couldn't. It was too difficult and the pace was slow and getting slower. When I slowed back down after 1 1/2 miles my legs just felt dead, sore and sluggish.

Splits: 8:00 - 15:49 (7:49) - 23:27 (7:38) - 31:00 (7:32) - 38:47 (7:47) - 46:32 (7:45) - 54:13 (7:41) - 1:02:00 (7:48) - 1:05:36 (3:35.25) - 1:09:15 (3:39) - 1:12:57 (3:42) - 1:16:57 (4:00) - 1:25:02 (8:05) - 1:32:34 (7:32)

Felt good and fairly easy the whole way. I did 4x30 second strides over the last 2miles.
The goal was to start out slowly and gradually speed up after 5 miles. However, I sped up more than expected.

Splits: 8:04 - 15:41 (7:38) - 19:31 (3:49) - 31:02 (11:32) - 38:40 (7:38) - 45:48 (7:07.5) - 53:02 (7:14) - 1:00:08 (7:06) - 1:07:01 (6:53)

5 miles in 41:55 - an easy recovery day on trails.

2 mile warmup, 2mile race, 2 mile cool down

3200 in 12:06 on the track at Sparks Stadium

I would've liked to have run a little faster than this, and had it feel a little easier than it did.The goal was to go out fairly easy (90-93%) the first mile and then pick up to only about 97% the last mile, but it was harder than that.

Splits: 1:33 - 3:05.75 (1:32.75) - 4:35.25 (1:29.25) - 6:06 (1:31) - 7:36 (1:30) - 9:08 (1:31.75) - 10:39.5 (1:31.5) - 12:06.25 (1:26.75)

Felt good, pretty easy, at least the first half. The pace did get tiring by the last couple miles.

Splits: 8:08 - 15:51 (7:43) - 23:42 (7:51) - 31:25 (7:43) - 39:10 (7:45) - 46:52 (7:42) - 54:34 (7:42) - 1:02:14 (7:41) - 1:17:12 (14:58) - 1:24:39 (7:27) - 1:32:07 (7:28)

Easy run the day before a race - 38:50

2 miles of warmup, 4 mile race, 2 mile cool down

Felt good, couldn't believe I was running 6 minute mile pace through 3 miles. I didn't think I would be able to run that fast and it didn't feel like I was running that fast. Unfortunately, my stomach rebelled during the last mile and I was forced to slow down on the last uphill.

Splits: 2:57.75 - 6:01.75 (3:04.25) - 12:01.25 (5:59.25) - 18:00.5 (5:59.25) - 21:10.5 (3:10.25) - 24:21.75 (3:11.25)

The first half felt great, I was running quickly and it was pretty easy. The second half was a bit more tiring and my legs struggled on the uphills and over the last 2 miles especially.
Actually ran 1:32:53, but the first and last miles are about 40 seconds long, each

Splits: 8:32 - 12:32 (4:00) - 16:13 (3:41) - 20:13 (4:00) - 27:54 (7:41) - 31:34 (3:40) - 35:27 (3:52) - 38:45 (3:18) - 42:34 (3:49) - 46:29 (3:56) - 50:17 (3:48) - 57:28 (7:10) - 1:01:20 (3:53) - 1:05:05 (3:45) - 1:08:51 (3:46) - 1:12:48 (3:56) - 1:16:39 (3:52) - 1:20:28 (3:48) - 1:24:23 (3:55) - 1:32:53 (8:31)

41:25

Easy run on the trails. I was pretty tired and sore after a race followed by a 12 miler.

2 mile warmup on the treadmill at 8:00/mile

5x400@5k pace (6/mile) on the treadmill as part of a circuit routine

3 mile cool down on the trails in the early sun, before it got hot outside!

Military Road route - 10 miles in 1:14:34 (7:27/mile)

This became a pretty tough run, especially the last couple miles. I was tired from yesterday's workout. But mostly it was hot. I ran a little earlier than usual, but it was still mid-70s at the start and mid-80s by the end. Quite a shock to the system when I am used to running in upper 50's to low 60's weather.

Splits:
1 - 7:44
2 - 15:14 (7:30)
3 - 22:51 (7:37)
4 - 30:02 (7:11)
5 - 37:29 (7:27)
6.5 - 48:42 (11:13)
7 - 52:19 (3:38)
8 - 59:32 (7:13)
9 - 1:07:11 (7:39)
10 - 1:14:34 (7:23)

Military Road route - 6 miles in 44:53

It was hot again, around 82 when I ran, but it got up to 90 later in the day. It felt a lot better than yesterday, however, even though I didn't bring any water. The pace felt comfortable the whole way, no difficulty or tiredness from yesterday.
Splits:
  3:49
  7:42 (3:53) -1 mile
11:24 (3:42)
15:05 (3:41) - 2 mile
18:54 (3:49)
22:38 (3:44) - 3 mile
26:21 (3:43)
29:53 (3:32) - 4 mile
33:43 (3:50)
37:29 (3:46) - 5 mile
41:20 (3:50)
44:53 (3:33) - 6 mile

Foothills Trail run - 18.79 miles in 2:22:34 (7:35/mile)

I ran with Carl the first 11.77, then ran out another 3.5 and back. I had planned on running 11 or just over with Carl, but we went a little long and ran a little fast, so I ended up increasing my long run from 16 to 18.75 instead of only to 18, nearly a 3 mile increase! The first 11.75 with Carl was more tiring than expected, yet the other 7 was not too difficult. I really tried to push the last 3 1/2 to marathon pace, and then even harder when I thought I had a mile left. The last mile was definitely tough. The distances are based on Carl's Garmin

Splits:
1:31:59 - 11.77 miles
26:31 - 3.51 miles
24:04 - 3.51 miles

SEJ-6.5 mile loop - 6.46 miles in 51:02

Felt a little tired from Saturday, but overall pretty good. The Abdomen was not sore during the run or afterwards. Pace was exactly what I wanted.

Did 7xLM before the run
Splits:
15:58
47:13
51:02 (3:49.5)

Military Road route - 11 miles in 1:19:22 (7:13/mile)

Ugh. This was a much harder run than anticipated. I am obviously still a bit tired from Saturday's long run effort. I felt tired from the beginning and only got worse as the run went on. It was mostly the uphills that got me. As soon as I started running up a hill I would go into oxygen debt, especially over the last 4 miles of the run. Downhills were still easy and quick, though.

2 mile warm up - 15:23 (7:42,7:41)
9 miles @ "3/4" effort - 1:03:59 (7:06.5/mile)
Splits:
18:48 (3:25.75)
22:20 (3:31.25)
25:58 (3:38)
29:30 (3:32.5)
32:53 (3:22.75)
36:24 (3:31.25)
39:55 (3:30.5)
43:27 (3:32)
46:49 (3:22)
50:22 (3:32.5)
54:00 (3:38.5)
57:34 (3:33.75)
1:01:12 (3:38.25)
1:04:30 (3:18.75)
1:08:13 (3:42.25)
1:12:00 (3:47)
1:15:50 (3:50.25)
1:19:22 (3:32)

WTC-CH Course - 6.1 miles in 51:27

Easy jog. Feeling pretty good today, much better than yesterday. Hopefully will feel great by tomorrow

Military Road route - 10 miles w/ Farlek in 1:14:33

1st 5 miles were a warmup, then I ran a ladder fartlek of 5 min, 4 min, 3 min, 2 min, 1 min with equal time for recoveries, then a 1/2 mile cool down

I had to reroute my return trip as there was a downed electrical wire across the road. I didn't mind edging around it on the warmup (with permission) but didn't want to deal with it during a fartlek interval.

Splits:

2 - 15:42

3 - 23:30 - 7:48

4 - 30:55 - 7:25

5 - 38:38 - 7:43

-------------------------

5.5 - 41:50 - 3:12

6.0 - 45:16 - 3:26

6.5 - 49:13 - 3:57

7.5 - 56:07 - 6:54

8.5 - 63:18 - 7:11

9.5 - 70:23 - 7:05

10 - 1:14:33 (approx)

SEJ-6.46 Loop in 51:48

Feeling pretty good today. Stomach issues all cleared up from yesterday post-run.

Splits:

16:12

47:38 - 31:26

51:48 - 4:10

Vickory route for 12 miles + Allison Loop = 19 miles in 2:25:55 (7:41/mile)

I ran the first 6 miles extra slow and easy, then sped up to a normal pace the next 6. Then on the last 7, I just picke up a little bit the first mile, with the major uphill, but then gradually picked up after that to under marathon pace by the last 2 miles. Those last two definitely felt harder than I would want to run for an entire marathon. However, if at mile 24 I feel like I did at mile 17 today I will be able to run under pace the last 2-3, even 4 miles or more.

Splits:

01 - 0:08:21

02 - 0:16:15 - 7:54

04 - 0:32:31 - 16:16

06 - 0:48:31 - 16:00 - 8:05/mile

-------------------------------------------------

07 - 0:56:12 - 7:41

08 - 1:04:10 - 7:58

09 - 1:11:52 - 7:42

10 - 1:19:42 - 7:50

11 - 1:27:21 - 7:39

12 - 1:35:04 - 7:43 - 7:45.5/mile (cum=7:55)

-------------------------------------------------

13 - 1:42:51 - 7:46

-------------------------------------------------

14 - 1:50:15 - 7:24

15 - 1:57:48 - 7:33

16 - 2:05:11 - 7:23

17 - 2:12:20 - 7:09

18 - 2:19:09 - 6:49

19 - 2:25:55 - 6:46 - 7:11/mile (Cum-7:41)

SEJ-6.5 mile loop - 6.46 miles in 51:11

My upper quads are a little sore and tired from Saturday's long run.
Splits:
16:05
31:06
4:01

Military Road route for 11 miles in 1:17:19

1 mile warm up, followed by 10 miles at "3/4" effort. The run felt good for the most part. My legs were still a little sore and tired from the last few days, but by breathing was never labored. I noticed even in the first half of the run that my leg lift was weak on the uphills. But energy-wise I was strong and able to make up for the weakness.

Splits:
1.0 - 7:49
1.5 - 11:30 - 3:31.25
2.0 - 14:59 - 3:38.25
2.5 - 18:27 - 3:28
3.0 - 21:54 - 3:27.5
3.5 - 25:33 - 3:38.5
4.0 - 29:04 - 3:31.75
4.5 - 32:25 - 3:20.75
5.0 - 35:53 - 3:27.75
5.5 - 39:18 - 3:25
6.0 - 42:44 - 3:26.25
6.5 - 46:02 - 3:17.75
7.0 - 49:31 - 3:29.25
7.5 - 53:01 - 3:30.5
8.0 - 56:32 - 3:30
8.5 - 60:04 - 3:33
9.0 - 63:19 - 3:15.25
9.5 - 66:49 - 3:29.5
10.0 - 70:16 - 3:27.5
10.5 - 73:51 - 3:34.25
11 - 77:19 - 3:28

WTC-CH route - 6 miles in 51:45

Very easy day.

--AM Run - 6:30 AM-----------------------------------------------------------------------

Vickory Route - 4 miles in 32:55

Not used to running this early. It was a slow pace. First time in my new light weight trainers, just breaking them in a little.

--PM Run - 1:30 PM-----------------------------------------------------------------------

Military Road route - 10 miles including 16 minutes of Fartlek in 1:13:06

I felt surprisingly good, give it was 2 hours later than I normally run and I was running for the second time today. This was my first double in years, probably at least back to 1995. I ran the first 2 1/2 or so as warmup, then did a fartlek of 3 sets of 3 min hard, 2 min easy, 2 min hard, 3 min easy. I ran the 3 min runs somwhere in the 8k-10k range of effort, with a slow acceleration into them. The 2 min runs were run as hard surges at 5k pace or better. The paces were based on feel. I didn't measure the distance covered on any of them.

Splits:
0.5 - 0:03:58
1.0 - 0:07:50 - 3:52
1.5 - 0:11:36 - 3:46
2.0 - 0:15:18 - 3:42
2.5 - 0:19:13 - 3:56
------------------------------- Start Fartlek
3.0 - 0:22:41 - 3:28
3.5 - 0:26:04 - 3:22
4.0 - 0:29:35 - 3:31
4.5 - 0:32:48 - 3:13
5.0 - 0:36:16 - 3:28
5.5 - 0:39:58 - 3:41
6.0 - 0:43:08 - 3:10
6.5 - 0:46:35 - 3:37
7.0 - 0:50:20 - 3:44
------------------------------ End Fartlek
7.5 - 0:54:03 - 3:43
8.0 - 0:57:32 - 3:29 (downhill)
8.5 - 1:01:23 - 3:52
9.0 - 1:05:18 - 3:55
9.5 - 1:09:14 - 3:56
10. - 1:13:06 - 3:52

BPA route - 6 miles in 46:57

Probably a slightly short course. Nice day. Upper 60s, and sunny.

Vickory route - 12 miles in 1:31:55 (7:40/mile)

The run felt pretty easy, though my upper quads were sore during the middle miles. The last 2 miles were pretty easy, though. Beautiful morning, temp in the 60's to around 70 by the end. It got up to upper 80's later in the day.

Splits:
1.0 - 0:08:21
1.5 - 0:12:16 - 3:55
2.5 - 0:20:12 - 7:56
3.0 - 0:24:10 - 3:58
4.0 - 0:32:00 - 7:50
5.0 - 0:39:38 - 7:38
6.0 - 0:47:12 - 7:34
7.0 - 0:54:48 - 7:36
8.0 - 1:02:30 - 7:42
8.5 - 1:06:12 - 3:42
9.5 - 1:13:42 - 7:30
10 - 1:17:26 - 3:44
11 - 1:24:41 - 7:15.5
12 - 1:31:55 - 7:14

Track workout on the WHS track. Total of 12.25 miles in about 1:32, including warmup, cooldown, intervals, recovery, etc.

Warm up run. It was already pretty hot out - upper 70's to low 80's in the sun. - 3 miles in 23:04

Warmup on the track, including:
Skipping exercises
2x2 min @ 1/2 marathon pace (just shy of 500 meters, with a 350 meter jog between)
4x150 meter strides @5k pace to -1, with 250 walk/jogs between

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Here's the actual workout:

6x800@5k pace with 400m recovery jogs

3:04.67
3:05.82 - 6:10.49
2:58.54
2:58.92 - 5:57.46
2:55.84
2:53.25 - 5:49.09

The first two were actually the most difficult in some ways. I expected it to feel easier to run 90 second laps. However, on the 3rd one it was easy to pick up the pace just by getting out to a faster start.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Cool down - 3 miles in 22:47

CH-WTC route - 6 miles in 50:52

Bad allergies today. I do find these slow recovery days boring. I'd rather run 12 miles hard than 6 miles easy. Oh well, I do need them. I think I set a record slow today.

Military Road route - 11 miles in 1:17:17

8xLM, 8xCM, etc.
1 mile warm up in 7:49, 10 miles in 69:28
I was pretty tired throughout.

Splits of the 10-miler:
0.5 - 0:03:24.25
1.0 - 0:07:01.75 - 3:37.5
1.5 - 0:10:29.50 - 3:27.75
2.0 - 0:13:56.00 - 3:26.5
2.5 - 0:17:37.50 - 3:41.5
3.0 - 0:21:15.25 - 3:37.5
3.5 - 0:24:39.25 - 3:24
4.0 - 0:28:09.50 - 3:30.25
4.5 - 0:31:40.00 - 3:30.5
5.0 - 0:35:10.00 - 3:30.0
5.5 - 0:38:28.25 - 3:18.25
6.0 - 0:41:56.00 - 3:27.5
6.5 - 0:45:24.75 - 3:28.75
7.0 - 0:48:52.25 - 3:27.5
7.5 - 0:52:22.00 - 3:29.75
8.0 - 0:55:34.50 - 3:12.5
8.5 - 0:59:07.75 - 3:33.25
9.0 - 1:02:36 - 3:29.25
9.5 - 1:06:11 - 3:34.0
10.0 - 1:09:28 - 3:17.0

6xLM, 6xCM
6 miles easy on trails

Foothills trail - 18 miles in 2:09:29

I ran with Preston and Mike. It was a fast pace for me, especially the 1st half. I got my second wind during the 10th mile, and felt pretty good the rest of the way. On the last mile, I picked it up 2 minutes in and then really started to drive it home 3 minutes in. I finished that mile in 6:23.

1.00    7:40
2.00    15:04 - 7:24
3.00    22:31 - 7:27
4.00    29:53 - 7:22
5.00    37:25 - 7:32
6.00    44:48 - 7:23
7.00    51:58 - 7:10
8.00    59:25 - 7:27
9.00    1:06:49 - 7:24
10.00   1:13:55 - 7:06
11.00    1:21:02 - 7:07
12.00    1:28:06 - 7:04
13.00    1:35:02 - 6:56
14.00    1:41:57 - 6:55
15.00    1:48:45 - 6:48
16.00    1:55:46 - 7:01
17.00    2:03:06 - 7:20
18.03    2:09:29 - 6:23

Burnt Bridge River Trail - 6 miles in 49:41

Forgot my shorts, so had to run in my denim shorts. What fun!

Running in Anaheim after several hours in Disneyland - 6.1 miles in 44:39 (7:19/mile)

Late afternoon run, 80 degrees. Felt pretty good, though.

Anaheim after several hours in Disneyland - 9.08 miles in 1:07:37

Running about 5 pm

Nice day,not quite as hot as yesterday. Plus a refreshing breeze. The first 3 miles were away from the sun, wich helped, too. Nice views of Anaheim Angel Stadium, Azusa Pacific, and other areas of Anaheim. I noticed there is a running path that follows along the aquadeduct. Will have to check that out another day. Apparently it is called the Santa Ana River Trail, and the closest trail head is 3 miles from HoJo Anaheim, so only for longer runs.

2.5 miles warmup to Trident Track in Anaheim - 21:04

3x800@5k, 2x400@faster, all with 400 recoveries

3:00.25
3:03.50
2:58.00
86.50
84.75

2.5 miles cooldown back to hotel - 20:21

My left knee is getting pretty sore from all the sidewalk running, and running on tired legs.

Vickory route - 4 miles in 31:01

My left knee was so sore I took extra days off, and cut this run from 12 miles down to 4. However, on the run the knee just felt a little tight, but not sore. My legs, though, were pretty stiff from all the driving, and running felt uncomfortable.

Warmup:

2.35 mile warm up in 18:48

2x2 min@1/2 marathon pace (500m in 2 min)

4x150m @ 5k pace or faster (33.25, 33.5, 33.75, 32.0)

Workout:

4:33.9
4:33.9
4:28.2
4:25.4
0:42.5
======
18:43.9 5K

The pace felt pretty good throughout. I was a bit tired on the last one, but not terribly challenged. I thought about doing a 5th one, but decided to just add on the 200m instead, because of my right knee still being a little sore.

Cooldown:

2.35 miles in 19:31

SEJ-5 Mile loop - 5 miles in 39:34

My legs were so tired the first 3 miles. Obviously yesterday's workout really drained me, more than I could've expected.

Splits: 8:08 - 16:11 (8:03) - 24:09 (7:58) - 39:34 (15:25)

Military Rd Route - 8 miles in 59:21

The pace felt fairly easy, not pushing at all. But my left knee was hurting more than I expected and my running form felt wobbly. I was still pretty tired beforehand from Monday's workout.

Splits:
0.5 - 03:46
1.0 - 07:32 - 3:47
2.0 - 14:51 - 7:18
2.5 - 18:40 - 3:49
3.0 - 22:26 - 3:46
3.5 - 26:03 - 3:37
4.0 - 29:41 - 3:38
4.5 - 33:27 - 3:46
5.0 - 37:12 - 3:45
5.5 - 40:57 - 3:45
6.0 - 44:26 - 3:28
7.0 - 51:59 - 7:33
7.5 - 55:44 - 3:45
8.0 - 59:21 - 3:37

3.05 mile warmup in 24:16

10 hills with recoveries. Hills are approximately 150 meters, recoveries about 170 meters

1- 31.35
2- 32.31
3- 31.65
4- 31.75
5- 29.44
6- 30.82
7- 30.46
8- 30.51
9- 32.40
10- 30.09

3.05 cooldown in 24:43

SEJ-5 mile loop - 5 miles in 38:08

Felt good. It was pretty warm out. I was waiting for some heat so ran later than usual (2pm). It was mid-80's, but there was still a breeze that was pretty refreshing.

7:53
15:27 - 7:34
23:10 - 7:43
30:43 - 7:33
38:08 - 7:25

Vickory route and Allison loop - 14 miles in 1:48:13

Horrible run. The first half was so-so, but the second half I died in the heat. It wasn't super hot, but it was up to 80 by the end, and I just seemed to be dehydrated. Also, my legs have been sore for a few days and just plain tired. At mile 8 I planned to speed up to 7/mile, but after the first mile at that pace I had to drop that. I struggled over the last 5 miles, kept thinking about stopping or taking a short-cut. But I persisted, and now I have a tough run to look back on when I run in the marathon in a couple months.

Splits:
1.0 - 8:02
2.0 - 15:44 - 7:42
3.5 - 27:32 - 11:48
5.0 - 38:59 - 11:27
6.0 - 46:38 - 7:39
7.0 - 54:13 - 7:35
8.0 - 1:02:03 - 7:50
9.0 - 1:09:08 - 7:05
11 - 1:24:38 - 15:30
12 - 1:32:38 - 8:00
13 - 1:40:38 - 8:00
14 - 1:48:13 - 7:35

Warmup:

2.35 mile warm up in 19:16

2x2 min@1/2 marathon pace (500m in 2 min)

4x150m @ 5k pace or faster

Workout:

2 sets of Circuit training, including 4x700,1x800 and 100m jogs between:
700m @5K
2 chin ups
36 ab crunches
15 Burpees
15 Pushups
30 squats
700m @5k
12 squats with concrete block shoulder press
10 feet-elevated pushups
36 low-back extensions
15 bench dips
15 lunges each leg
700m,800m @ 5k

Splits: 2:38, 2:35.5, 2:36, 2:38, 3:02

Cooldown:

2.35 miles in 20:06

WTC-CH route - 6 miles in 48:18

6xLM, 6xCM
Easy run on trails

3.05 mile warmup in 24:17

10 Hills on trails. I took a little extra rest between each one in order to run each one quickly with good form. About 150m hills with 170 recovery
30.12
30.38
29.53
29.69
29.64
29.03
28.63
28.55
28.73
27.16

3.05 cooldown in 23:47

Military Road route - 8 miles in 1:00:23

6xLM, 6xCM
Easy run. I made sure the keep the pace very relaxed, very easy. No pushing and very little effort. Left knee doing better.

Splits:
2 - 15:00
3 - 22:43 - 7:43
4 - 30:10 - 7:27
5 - 37:49 - 7:39
6 - 45:13 - 7:24
7 - 52:47 - 7:34
8 - 60:23 - 7:36

 2 sets of:
20 pushups
12 squats with 15pound shoulder raise, or 36 squats
40 crunches
40 back raises

2 sets of
18 Bench tricep dip
15 Burpees
15 Lunges (second set with 10 pound running arms)
10xCM

Vickory route - 12 miles in 1:29:15

My left knee was feeling better again today. Just a little tight. The run felt good and easy. I ran the last 4miles in mp effort. I made sure not to run too fast on that part, just wanting it to feel easy, like the middle of a marathon, not the end.

Splits:
1 - 0:08:11
2 - 0:15:57 - 7;46
3 - 0:23:43 - 7:46
4 - 0:31:22 - 7:39
5 - 0:38:52 - 7:30
6 - 0:46:24 - 7:32
7 - 0:53:43 - 7:19
8 - 1:01:10 - 7:27
8.5 - 1:04:37 - 3:27
9.0 - 1:08:11 - 3:33
9.5 - 1:11:44 - 3:33.5
10.0 - 1:15:14 - 3:30
10.5 - 1:18:40 - 3:26
11.0 - 1:22:12 - 3:31.5
11.5 - 1:25:44 - 3:32
12.0 - 1:29:15 - 3:31.5

Warmup:

2.35 mile warm up in 18:31

2x2 min@1/2 marathon pace (500m in 2 min)

4x150m @ 5k pace or faster (32.9, 33.1, 33.8, 31.8)

Workout - 5x1200:

4:32.4
4:33.1
4:29.1
4:27.5
4:25.5
======
22:27.6 6K

My legs were sore even on my warmup run. The first two 1200s were pretty challenging, but once I got going, by the 3rd one I was loosening up, and getting stronger mentally. I didn't really decide to do the 5th one until about half way through the 4th one. Decided I was feeling un-bad enough to keep going one more.

Cooldown:

2.35 miles in 19:32

Easy run on trails - 6 miles in 47:39

I've been really sore and tired lately. Still this run felt pretty good, especially the second half.
Splits: 8:02 - 8:20 - 8:01 - 3:56 - 7:41 - 7:42

3.05 mile warmup in 23:53

10 hills (about 150 m) with jog back down for recovery (about 170m)
I was having some hypoglycemia that affected the first few hills. By the 3rd one I was starting to feel better, and by the 5th one I was pretty much feeling normal.
Hills:
31.00
31.83
30.13
30.89
30.30
29.50
28.30
28.21
27.92
26.93

3.05 cooldown in 23:25

2 sets of:
20 pushups
30 body weight squats
40 crunches
40 back raises
15 wide outs

2 sets of:
18 Bench arm dips
15 Burpees
15 Lunges with 20 pounds
10 Iron Crosses
10 Scorpions

Easy run on trails - 6 miles in 48:49

Vickory route and SEJ 5 mile loop - 16 miles in 1:59:02

11 miles at a relaxed pace, last 5 miles at MP. As usual, the middle miles were the hardest to endure. The last 5 felt pretty comfortable. Mile 2 of the MP part I even forgot I was trying to run a specific pace. I also switched to my lw trainers for the last 5.

Splits:
01 - 0:08:08
02 - 0:15:51 - 7:43
03 - 0:23:42 - 7:51
04 - 0:31:28 - 7:46
05 - 0:39:06 - 7:38
07 - 0:54:25 - 15:19
08 - 1:01:54 - 7:29
09 - 1:09:27 - 7:34
10 - 1:16:56 - 7:29
11 - 1:24:25 - 7:29
12 - 1:31:22 - 6:57
13 - 1:38:21 - 6:58
14 - 1:45:22 - 7:02
15 - 1:52:10 - 6:48
16 - 1:59:02 - 6:52

Vickory route - 4 miles in 31:08

Felt a little sore, but was able to loosen up and feel pretty comfortable by the end.

I'm taking an easier week this week, to hopefully recover a bit before launching into the next phase of marathon training. This workout was pretty easy overall, and on the cool down I hardly felt the effort.

Warmup:

2.35 mile warm up in 18:36

2x2 min@1/2 marathon pace (500m in 2 min) - 2:01.5, 2:07

Workout:

300m @5K
15 Pushups
36 ab crunches
15 Burpees
10 Scorpions
30 squats
300m @5k
12 squats with concrete block shoulder press
36 low-back extensions
10 Iron Crosses
15 bench dips
15 lunges each leg
300m @ 5k

Splits: 1:08.4 (30s), 1:08.75 (28.6), 1:09.6 (29.4), 1:08.4 (34.1), 1:08.8 (31.5)

Cooldown:

2.35 miles in 18:28

Treadmill - 6.01 miles in 46:49

It was raining today, and cool outside (mid 50's) so I opted to run on the dreadmill. I started out slowly, then ran a couple miles at 7:53/mile, then sped up to 7:41/mile. Ran on a 1% incline.

Military Road route - 6 miles in 45:14

6xLM, 6xCM
I felt pretty tired and sluggish the first half, so I stopped to rest for a few minutes before heading back. Then I intentionally started out quicker, just to get my legs moving quicker and was able to run much quicker on the way back (23:11 - 22:03). It also felt a lot better.

Splits:
1 - 7:53
2 - 15:31 - 7:38
3 - 23:11 - 7:40
4 - 30:17 - 7:06
5 - 37:46 - 7:29.5
6 - 45:14 - 7:28

Warmup:

6xLM, 6xCM

2 mile warm up in 14:55

Skipping exercises