2013 - "The Year Of The Run"

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September 10

Run
  • 42m 58s
  • 4.33 miles
  • 09m 55s /Mi

1.25 mile warmup -- 13:18

5X 2min Fast/2min Easy
--2.64miles/ 18:24 = <8min/mile pace overall with the fast one's at <7 min/mile pace

10:04 cooldown - .75 mile

I had to edit the numbers as my math was a little fuzzy this morning. Still a good workout and the new Timex watch with intervals and splits worked very well.

September 9

Run
  • 47m 27s
  • 4.93 miles
  • 09m 37s /Mi

Morning Run. Easy first lap(2.5 miles) then faster 2nd.

Some splits (I'm a numbers freak):
House to Entrance(.81)-(1st)8:54--(2nd)7:58
Entrance to top of Hill(.63)-6:08--5:49
Top Loop(.58)-5:34--5:15
Top of Hill to House(.34)-3:06--2.44
Last .21--1:55

September 8

Had to get up and take my daughter to be in a parade. My wife was working until close to the time we had to leave, so this ends up being another off day.

September 7

Run
  • 3h 32m
  • 18.70 miles
  • 11m 20s /Mi

Not a good run, list of excuses goes like this, humid, windy, new shoes, out of gel, been cutting weight (restricted carbs)...That's a lot of excu...NOTHING. Was planning on running 20, but didn't have enough in the tank to finish 18.7 without walking. Walked the probably half of the last 2 miles. Will get this straightened out, my last scheduled long run is next week.

First time running in any real kind of wind, it's alot harder than I thought. I think cutting calories and carbs this past week hurt me more today than anything else. Will try to eat better and load a little more before next weeks run. It is what it was, but it's not as good as it's gonna be...

September 6

Raining today, this will probably be my off day for the week. I guess I get to clean and do laundry instead.

September 5

Run
  • 51m 45s
  • 6.00 miles
  • 08m 37s /Mi

1 Mile easy -- 10 minutes
5 Miles -- 41:45

September 4

Run
  • 45m 30s
  • 5.00 miles
  • 09m 06s /Mi

2 Subdivision loops each 2.375 miles
1 - 23min--9.68min/mile
2 - 20:30--8.63min/mile
.25 at the end to make even 5 miles

"Crosstraining" day, but it's still too dark in the morning to ride and too dark when I get home. Biking will be on days off from work or the dreaded trainer. A little right foot pain from new shoes for first mile or so, but then cleared up and was fine. Beautiful mornings lately, cool, calm, very nice.

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CKinsey's Training Log


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