Holbrook Runner

Speed workout

Ran fast.

3:36:53

Speed work out. 26:09 and then cool down half in 4:14.

49:08

2:49:29

34:27 speed work out.

1:18:08

3:54:46

Ran 35.02 on a treadmill in Tucson. 8:44 min/mile

Ran 57:36

This was a very hot run in the valley. Didn't run until after Margaret's triathlon. Started around 11 am. Temp between 92 and 96 degrees.

Ran hard on the beach. Loose sand. Difficult running.

12 X 2 minutes hard. Walk in between. Half mile cool down to end. Good sand for running. Low tide.

59:44 in mesa.

1:45:09. Need more stretching.

39:16. Ran 5 60 second bursts.

29:26. Marathon saturday.

I beat last year by 7 minutes. Still have difficulty raising legs after 17 miles.

Felt pretty good and an faster than i intended.

58:58. Up Navajo in Holbrook.

1:45:47. At 5 miles it seemed like 20 in the marathon.

The run is as 1 mile fun run. I run 2 miles to try to get all students off the course before I stop. Ran easy.

1:15:46. Felt good. 9:21 pace.

37:24. Ran faster than I thought i could because i am feeling sick. This forced my head to clear. Cool outside.

1:35:55. 9:34 miles. Ran fast. Cool out.

39:05. 9:42 miles. Took it easy.

40:37. 10::03 miles. Ran slower.

1:00:14. Cooler, ran slower,, stiff lower back.

Bike miles.

9:45 miles. 1:57:38. Felt good.

Cold run. 1:03:20. Average 10:30 miles.

1:17:53. 9:40 Miles. Negative split.

1:04:57. Strong winds cool in thee 40's.

1:14:36. Ran hard at end of day. 9:15 Miles.

39:49. 9:51 miles. Warm out.

1:17:27. 9:37 miles. Half mile pickups.

Turkey trot after 8.06 in the morning

54:52. 9 min miles.

36:42. 9:07 miles. About 50 degrees out.

1:15:57. 9:24 miles. Felt good.

37:05. 9:13 pace. Cold and windy. Started at 6:50 PM. core workout afterwards. 40 lunges, 40 pushups, 35 crunches, 20 back extenders, 20 squats, 30 calf raises, and 40 high steps.

Ran 8:22 9:09 10:07 and 9:13. On 1 2 and 4 I did some pickups for about 1.5 minutes.

Treadmill - 2 miles 10 min pace

2 miles 1/2s at 9:13 pace with 1/4 at 8:34 pace

2 miles 3/4 at 9:13 then 1/4 at 8:20 pace

Cool down 1/4s 9:13, 10, 11, and 12 min paces.

18 degrees. Dressed warmly.

10:07 warm up. Then 9:40, 9:41, 9:55, 9:32, 9:29, 9:56, and 9:24.

Hills at 1 4 and 7. Total time 1:18:19. Slower than I hoped.

Treadmill. 27:26 9:07 pace

Core workout followed.

2:17:41

Below 9:30 through 6 miles. 7-11miles 9:36 or below. 12 was 9:56. 13 was 10:28 and 14 was 12:01.

Half marathon at 2:05:35. Mile 14 has half mile off 6% grade hill. Headwind started at 11 miles

25 degrees to start and 37 to end.

49:16. Overall pace 9:45. Tried to run somewhat slower. 9:41 downhill, 10:04, 10:05, 9:39, and 9:17.

Core workout after. Evening workout.

Fitness center with Margaret. 6min warmup on elliptical. Hip stretches. Curls, lat pull downs, pull-ups, sit-ups, military press, knee raises, back extenders. Multiple stretches. Did 5 minutes on bike.

Will be doing tuesdays at new fitness center at my school. Eventually we will add a treadmill to the center.

Protein shake with milk and half bagel. Over 500 calories.

C Pap about 3 hours.

Ran outside. Ran first half slower and sped up. Second half. 10:22, 9:46, 10:18, 10, 9:26, 9:25, 9:30, and 9:28.

Wasn't too cold bout 3 degrees when i finished.

I have been having hip. Soreness lately. Not sure what to do. No core workout today as I did one Monday and Tuesday.

Took today off because of my hip. Will run 5 tomorrow and 14 to 16 on Saturday.

Slowed down except first mile which is down hill. 51:02 all miles over 10 except first was 9:42. Hips a little sore. Wore orthotics and I think it helped. Was. 25 degrees out.

Did core workout after the run.

2 mile warmup. Miles 3-6 and 11-14 did two minute fartlek. Miles 7 and 8 are up so i held steady and then the same for 9 and 10. I did not run back up the hill to end. I cooled down as I walked up the hill to the house. I forgot my orthotics because I haven't been wearing them. Hip feels better.

931, 1059, 935, 935,1001, 943, 949, 1031, 1006, 939, 938, 926, 942, 1045, 11;23, 1120

Relaxed pace 938 down, 1005, 1031 up, 950

Core workout followed.

Fitness Center Workout with Margaret. 12 min on bike. Pull ups. Most of core workout again with emphasis on arms. Work on spring in step and flexibility.

About an hour workout.

A little warmer outside. 35 degrees.

1:16:30, 9:29 pace.

937, 926, 946, 948, 927, 927, 921, and 905

Didn't think I ran that fast. Good tempo run. Felt good. Will run slower tomorrow.

Might do 8 tomorrow, 6 friday, and 14 Saturday. All slow until Saturday. Not sure.

60:25.

1012, 952, 930, 947, 950, 1031

1 mile warmup. 2, 1 min fartleks a mile until last half mile. Ran sustained pace last half which is a steep uphill run.

Wasn't too cold out.

Did core workout. Didn't run today. Feeling a little under the weather.

Brutal Wind. 25mph sustained winds 2nd half. First half 83:45. 2nd half 104 even. Started at 3 degrees with wind chill at 24 degrees. Ended at 39 degrees with wind chill at 30 degrees.

First half felt pretty good. Had to stop at 2.5 because two dogs came after me out on the highway. At mile 9 the wind picked up and I was running more into it. Difficult running. I was at 2:08:10 at the half marathon.

Treadmill. Wasn't feeling well. INR has been off. Lots of stress.

Evening run. @40 degrees out. 73 minutes even. 9:03 Pace. I had several miles under 9. Mile 1 in 9:10. 1.5 minute pickups every half mile through 7. Last half mile hard. felt good.

Core workout times 2 at fitness center including pull-ups, kneeups, some lat pulls and stretching.

Ran 4.08 in 37:45. App wpouldn't let me stop so some extra seconds included. Ran 9:29, 9:24, 9:24, and 8:46. Finished.08 fast. Felt good.

This was PM workout.

Treadmill. Raining and temp just above freezing. Wanted to do 6 but couldn't do another one on the treadmill.

Set on 10 min pace except for 3-3.75 I ran 9:13. Never feels good on the treadmill. 49:47 total.

Shot for 10 minute pace for first 9 miles. They were 958, 1017, 955, 942, 947, 942, 1008, 957, 1009.

At turn around i started to do 2 minute pickups twice a mile. That didn't last because after two miles i just wasn't feeling quite right. Second half ended up being 937, 945, 1002, 1114, 1218, 1055, 1101, 1149, and 1436. To end the last mile i walked about .5 because it is very steep and I didn't feel right.

Slow run finish on steep hill.

Core workout afterwards.

Stress test Flagstaff Hospital. I set the record for how long they let someone go at 13 minutes. No blockages or pain.

Thursday night after coming home from hospital. 935, 930, 945, 934 for total of 39:19 and 935 pace. Desert run mostly flat. Core workout followed.

Ran with My brother Don. These times came from his garmin. They are different than my phone gave in some cases significantly. I felt pretty good but was sore afterwards for a day.

2:02:40 total time. 9:38, 9:28,9:38,9:35,9:36,9:24,9:19,9:21,9:23,9:19,9:199:16,9:08 then the .02. I'm pretty sure Don could have taken off a few miles before the end of the run. I finished about 10 seconds after he did.