my exercise

42:18

Same route as last Friday 24 April but felt better and ran much faster.  still wasn't pushing.  sunny morning too.  it was beautiful!

total running time 56:11.

I really shouldn't run my "long" run the day after running.  I worked for 4 hours in the yard yesterday after running and then I was on my feet all evening for Natalie's open house.  So, my legs were dead this morning.  I did 3 1 minutes fartleks at 26, 28, and 30 minutes into the run.  At 39 minutes I ran the GV trail in 6:37.  I cut the run short because I was already sore.

it was a cool misty morning so it felt pretty good.

40:32.  Didn't push at all.  I was tired and the legs continue to be heavy.  I am thinking it is time for new orthotics.

20 PU, 20 SU, 20 ext, 20 PU, 20 SU 

total running time 44:39.

5 x 1000 meters  4:39, 4:36, 4:39, 4:38, 4:38.  1 minute rest(100 meters) in for 3 rest periods and the 1:30 for the rest between 4th and 5th.

this was the best lactate threshold work-out I avhe had in years.  I am wasted but happy.

bike for 40 minutes

20 PU, 20 SU, 20 ext, 20 PU, 20 SU

37:44 total running time.  Got up at 4 AM and was pretty tired.  20:41 out and 17:03 back. 

20 PU, 20 SU, 20 ext, 20 PU, 20 SU

total time 57:10.  Started out faster than usual getting to Bridgeport in 10:12.  After crossing Bridgeport again I did 3 x 1 min fartlek starting at 25 minutes with 1 min in between.  I started the GV trail at 36:58 and ran it in 6:22.  I was dead at the end of this so this didn't end up being my fastest 7 mile loop but it was still a very good run.

total time 42:16.  deliberately slow.  was pretty sore and stiff.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total time 46:00.  ran on track after wam up too and from track.  Ran 400 meters with total time adding up to 4:30 per 800 (although first 2 had less recovery time.

1:48, 1:50, 1:43, 1:43, 1:38, 1:39, 1:36, 1:34.  very tired afterwards.

30 minutes stationary bike. I needed to be at work really early so only rode for 30 mintues.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total running time 36:39.  Ran in the afternoon.  out in 20:05 and back in 16:34.  I was in a hurry and pushed pretty hard on the way back.

30 back extenders.  back has been sore.

total running time 66:46.  I was not pushing at all today and still went faster than I thought I could.  I averaged 8:34 for the whole run.  I threw in the SV trail at the 5 mile mark.  I entered to the north and came out on the south.  That means I hit the monster 0.6 to 0.7 hill.  The mile that incldued that hill took me 10 minutes to run.  I am going to be really sore because I was sore to begin with due to the run Thursday afternoon.

total running time 42:06.  out in 21:36 and back in 20:30.  Same effort the whole way just uphill out and down hill back.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total running time 46:44.  I decided to try the Michigan workout that Ed Eyestone wrote about in RW.

1 mile warmup in 8:30 (4 strides)

1000 meters 4:30 trying for 7 minute pace but lost focus on pace because 7 minute pace is 4:22.5.

800 in 4:29

800 in 3:34

800 in 4:26

600 in 2:40

800 in 4:29

400 in 1:43

12:23 cool down.

40 minutes on the stationary bike.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total running time 38:06.  out in 21:00 back in 17:06.  I was fairly sore this morning.  This was about 36 hours after the Michigan work-out which I did in the evening.  I usually work out in the mornings but Tuesday I was wasted.  I atrribute the icnreased soreness to that work-out.

30 extenders...back still a bit sore so not doing pushups and situps all the time

total running time 56:52.   Ran the route across to 67th and up to Circque and then over to GV trail.  Did not go into Soundview tral this week.  I ran 3 x 1 min fartlek starting at 26 minutes.  I then went hard on GV trail at 26:55.  I ran the GV trail in 6:20.  Not bad for being tired and getting less than 6 hours sleep 2 nights in a row.

slow run....45:20 for time. unsure of distance.  It was 76 degrees when I ran at 7 AM.  I am not used to the heat or the dryness.

I ran at Poston Jr High on a dirt track which I think is so old that it is in yards?  total time 44:33.  warmed up for 6 minutes and then ran the tempo.  3.5 miles in 28:16 (8:02, 8:04, 8:07, 4:02).  The dryness got to me as I couldn't hold the pace and even had to strain to run what I did.  Today is Natalie's wedding...it will be a great day!! 

stationary bike...35 minutes.  easy.

30 back extenders.

37:29 total.  20:25 out and 17:04 back.

total running time 63:29.  Ran there and was a bit late so pushed it at around 8 minute pace.  then they started the race late.  The 2 guys that were ahead of me were 16 and 19.  It was fun.  Not sure of the race distance at all but the guy measured it with a garmin.