3.5 mile easy run

Ran 3.5 easy at the lake this morning. Ideal running conditions............56 degrees and cloudy. PPMs were 10:02 at the turn around and 10:23 for second half. I purposely slowed down a bit coming back to finish near my goal of 10:10 ppm., and I came close at 10:12 ppm for the 3.5 miles. Legs felt decent after a day off.

4 mile run

Ran 4 miles this morning.  This is the furthest I have run I think since January.  I know it's the furthest I've run outside.  The weather was just perfect for running -- low 60s and no sun.  I felt pretty good on the run.  I did not push myself, so it was enjoyable.  I did not time myself because I didn't want to get "mental" about how slow I am.  I think I probably ran 10:30 - 11:00 miles though.  It felt like that pace anyways.  

Easy run

4.2 easy in 30:17 this morning. It has cooled off here a bit.

evening run

6.6 miles easy tonight in 45:49 (6:56.5 ppm). I don't know what had me moving relatively fast tonight, but I generally do run better in the evening. It was 80 degrees, but not too much humidity and the sun was pretty low so lots of shade.

Workouts

Angela - Same as last week.

Dad

Monday - off, bike, or walk on dunes

Tuesday - 3.5 easy

Wednesday - 1 mile warm up, 4 x .5 miles at race pace (shoot for 4:20 each) w/ 1:30 standing rest. 1 mile cool down.

Thursday - 2 miles easy

Friday - off

Saturday - 10k race

Sunday - 3 easy or cross train

July 4th 5K/10K

I think I would like to run the 10K in Hesperia next Saturday.  I have only run 2 10Ks in the past few years and my ppms were 9:54 (last year) and 10:23 (2007).  I think a realistic goal may be 10:10 ppm. because I ran both of those races the last week of July.

6 miles easy

Ran 6 miles easy this morning at  the lake.  I think this is the first time this season that I've run 6 miles non-stop.  I felt good for the first 4 miles, and then I fatigued a little.  Mile splits were 10:18; 10:16; 10:27; 10:17; 10:33; and 10:41.  The overall time was 62:33 (10:26 ppm).  Happy that I was able to run 6 miles non-stop after a hard race yesterday.  

run + bike

Ran 2 miles and then biked 10 miles with mom.  My right buttock is really sore.  Hip sore when biking a little too.  Not sure what the deal is... Had a great time though.

Friday's run

Didn't have a chance to post my Friday jog.  I ran/walked, and did 2 miles of 10:00 ppm, and walked in between.  Felt pretty good.

Walked the Seaway today with Maynard.  It was fun.  My right buttock is still bugging me.  Not sure why it's still sore, given I haven't been pushing it.

As of Friday, my weight loss was 8.2 lbs.

Seaway Run 2009

I ran 27:51 (8:58 ppm) for the 5k, and my official ppms were (they had those this year) 9:19 for mile one; 8:50 for mile two; and 8:49 for the final 1.1 miles. Obviously, my first mile was too slow, perhaps because I was caught in a huge pack at the beginning and the big hill was in the first mile. Anyway, I met my goals of (1) running under 9:00 ppm; (2) finishing in the top 10 of my age group (I was 7th of 17); and (3) beating last year's time of 28:11. It's difficult to compare this year's time with years past because it was a brand new course this year.

Token

Token 1 mile run this morning just to say I did something. Ran it in 7:04. Bachelor party got moved back to Milwaukee, and I'm running late!

Hotty

4.2 hard this afternoon in 25:57 (6:10.7 ppm). 7:31 at 1.2, 17:55 at corner of Streid & Ireland Grove. Pushed it last .2 to get in under 26.

It was 87 degrees when I set out at 5:20, but it was only 42% humidity, which seemed to help a little. It was still hot though!

Felt better than I have in a while, and I'm happy with my time considering the conditions.

Charles D.'s Seaway Run history

2006        29:32      9:30 ppm.    21st in age group

2007         28:52      9:17  ppm.    13th in age group

2008         28:11      9:04  ppm.    11th in age group

2009 Goal:  (1) under 9:00 ppm.

                         (2) top 10 in age group        

2 miles easy

Ran 2 miles easy this morning. Temperature was 68 and humidity 90%.  Splits were 10:12 and 10:08.  Old Ken Robinson (age 96) was out working by the road and paced me for a half mile or so in his work boots.

What a pleasure

74 degrees and 93% humidity this morning at 5:45. Stepping outside was like stepping into a warm bath, scented with eau de agriculture. The scary thing is it's supposed to HEAT UP through Saturday. The high is only 91 today. Saturday's is 95.

4.2 easy in 31:04.

THIS is heaven (at the lake)

Sprang from bed at 5:30 a.m. for my assigned workout.  Temperature was 72 degrees and 90% humidity.  Warmed up for only 6 minutes (no distance measured) as I had to be in Big Rapids to work by 8:30 a.m., and it's an hour and 20 minute drive.  Ran 3 x 2:00 thereafter with 1 1/2 min. jog in between then ran 2 x 1:00 with  same 1 1/2 min. jog between.  Finished with a full 10 min. cool down.  As for times and distance, I turned my watch on with my first 2:00 and turned it off after the last 1:00.  The three 2:00's were 8:34 ppm, 8:48 ppm, and 8:34 ppm.  The two 1:00's were 8:30 ppm and 8:37 ppm.  Total distance covered (excluding warm-up and cool down) was 1.48 miles in a time of 14:03 for a pace of 9:28 ppm. (includes all in-between jogs.)

Is this Heaven?

My alarm went off at 5 a.m., and I managed to scrape myself out of bed and out the door by 5:40. It was already 73 degrees, but the humidity was "only" 75% today, compared with 97% yesterday.

I ran a 1.2 mile warm up in 9:00, followed by 5x2:00 hard w/ 1:00 jogging rest + 3x1:00 hard w/1:00 jogging rest in between. Made it 4.2 miles in 28:35...hard workout finished at 29:00. Cooled down to 5.2 miles total in 36:06

lead legs part II

When I began my run it was sunny and 75 degrees. I had just finished mowing the lawn. The assignment was to run 3.5 miles easy. I was only able to do 2.07 miles. For some reason the heat has sapped my energy since the Asparagus Run. Legs just won't move after 2 miles. It's not a matter of gutting it out. I would if I could. Mile times were 10:14 and 10:21. 10:17 ppm for the 2.07 miles. I'll need a miraculous recovery for the Seaway Run.

Fast 2

I walked .25 then ran 2 miles @ 10:00 pace.  It was 90 outside and humid, so I did it on the treadmill.  I walked after.  Felt o.k.  Right hip hurting a little.  Optimistic about Saturday.  If I can do 3 tomorrow and/or Thursday, I will try to run on Saturday.

Up to 7 lbs. weight lost per my morning weigh in!  

What a pleasure

73 degrees and 97 percent humidity when I left this morning on my run at 6:30 a.m. It was 77 when I finished. A little muggy. Inspired by Dad, I ran shirtless for the first time this summer.

The run was 4.2 easy in 30:10. Not a bad time, but it felt awful.

Squeeze Play

I had to squeeze in a 30 min workout since I got home tonight at 7:30, and Andy was coming over at 8:30, and I had to put the kids to bed.  I walked a mile, then ran a quick mile at 10:00, then walked another .25 miles to cool down.  30 minutes total.  Felt pretty good, which is weird, since it was a crazy day and I ate basically nothing today.

Angelenie's workouts

Angelenie

Monday: off

Tuesday: off

Wednesday: 10 minutes at easy pace, record how far you get

Thursday: off

Friday: 10 minutes at moderate pace, record how far you get

Saturday: off

Sunday: off

Monday: 12 minute test. Try to get as far as you can in 12 minutes.

legs of lead

The workout today was to be 5 miles tempo (9:35 to 9:40 ppm) followed by an easy mile.  I began the run at 6:20 a.m.  Temp was 71 degrees and high humidity.  One of the rare June days when a person could run that time of morning at Silver Lake without a shirt.  First mile 9:38 and second mile was 9:32.  During the 3rd mile my legs turned to lead, and I took my shirt off.  Third mile was 9:53, fourth mile 10:11, fifth mile 11:13, and sixth mile a blistering 11:05.  Just could not breath right and legs very tired, even with yesterday off.  Total time was 1:02:08 (10:22 ppm). Does not bode well for the Seaway Run this Saturday where it is usually warm and humid near the big lake.

Summer Solstice

In honor of the summer solstice, I performed a pagan cleansing ritual and ran across the dunes to the big lake and back at sunset. Time was 26:18. I was 12:41 at half. Lake looks pretty high this year.

Back to business

I decided I better get back to business and hopped on the treadmill this morning.  I had every intention of running, but my body was not cooperating.  I decided to try to break it up a little, so I walked .5, then ran .5 mile, then walked .25, then ran .75 mile, then walked .25, then ran 1 mile.  I walked a little after, for a total of 3.5 miles.  My right buttock was still sore, despite all that time off.  Considering what I put my body through the last 3 days, I was surprised I was able to run at all.  However, considering my present condition, there is probably only a 50% chance I will be doing that race on Saturday in Muskegon.  We will see...

kayaking

Beautiful morning for a 20 minute kayak along the dunes.  Lake was like a mirror.

Revised Schedule

Dad's revised schedule

Sunday: off + 20 minute kayak

Monday: 5 miles at tempo pace (9:35-9:40) + 1 mile easy for 6 miles total

Tuesday: 3.5 miles easy

Wednesday: 10 minute warm up, 3 x 2:00 at race pace + 2 x 1:00 at race pace with 1:30 jogging rest in between, 10 minute cool down.

Thursday: 2-3 easy

Friday: off

Saturday: Seaway race

Miserable run

Easily most miserable run of the season. 5 miles easy in 38:36 (7:43 ppm), but I was struggling mightily the whole time. Nearly killed myself just to break 8 minutes for the last mile.

No doubt I suffered from running late last night and early this morning. Only had a 12 hour break between runs and didn't eat anything.

very easy 3.5 miles

Still in recovery mode from yesterday's hill workout so coach told me to do the 3.5 miles very easy this morning.  Everything felt good for the first 2.5 miles then the legs went dead even at the slow pace.  Times were 17:49 at the turn (10:11 ppm) and 30:42 at he 3 mile mark (10:14 ppm).  l crept the last 1/2 mile in 5:32 (11:04 ppm)  Total time was 36:14 for the 3.5 miles (10:22 ppm).

Humid evening

It was hotter than Satan's oven in Bloomington this morning, so I decided to wait until I arrived at Silver Lake to run. It was still quite humid, but not too hot. Went at about 8:15.

Ran 1 mile warm up in 7:22 then did 3 x 6:00 hard plus 1 x 3:00 hard with 2:00 jogging rest in between. Made it back to just short of 5 mile mark. Cooled down rest of way for six miles in 42:32 total.

I made it about a mile in the first 6:00, but felt slower after that. Just happy to get the workout in. Didn't run yesterday due to massive thunderstorms during my only chance.

Mac Woods Hill

Today's feast was a hill workout on "Mac Woods Hill".  The hor'd ourve was a 12 minute warm-up (10:27 ppm) from Park Side store to the launch pad by Mac Woods.  The assignment was to do 4 x 3:00 up the hill with a jogging  "rest" back to the launch pad.  I took off like I was leading Pickett's Charge in the first 3 min. segment (9:19 ppm).  The jog back down was also quite swift (10:05 ppm).  The second foray was a bit more sober (9:43 ppm).  The heat (70 degrees) combined with the humidity (97%) brought me to the stark realization that I was about to be ill.  However, I did the 3rd uphill in 10:14 ppm.  I should have surrendered at that point but foolishly "spaghetti-legged" the final uphill in 10:49 with my tongue flopped out below my chin.  Totally spent, I careened back to Park Side (11:36 ppm) where Mom picked me up.

3.5 miles easy

Ran 3.5 miles at easy pace this morning at the lake.  First mile was 10:02, and the time at the turn was 17:27 (9:59 ppm).  Last 1.75 miles was 17:40 (10:06 ppm).  Total time was 35:07 (10:02 ppm).

Hershey Hills

1.2 warm up + 3 Hershey Hills in 2:55, 2:53, 2:55 + 1.2 cool down for 5.4 total in 38:00. Was going to do 4 hills, but it was close to 90 degrees out and I was getting the chills after the third one. I'm glad I stopped because I barely made it home!

weighed 172 before run and 169 after.

Repeats

10 minute warm-up followed by 4 x 6:00 and 1 x 3:00 all at race pace with 2 minutes standing rest in between.  10 minute cool down finished the workout.  The ppms for the 6 minute repeats were:  8:54; 8:50; 8:48; and 8:58.  The ppm for the 3 minute segment was 8:33.  For the first two 6 min. repeats I was fully rested after 1 1/2 min. so I didn't wait, but I fully utilized the 2 min. rests for the following 3 segments.  Weather was ideal.....cool and drizzle.  When I was done, I felt I had a workout.

Easy 2 in AZ

Ran an easy 2 on the treadmill.  10:30 ppm.  Also walked another 1.5, for 3.5 total.  Was trying to warm up my legs, because they are still very sore and stiff.  I cannot believe I am still this sore after that race!

Rainy run

4.2 easy this morning in 30:28. No rain when I left, but by the time I finished it was what you might term a "steady downpour."

Didn't run yesterday due to babysitting all day.

3 miles easy

Beautiful early morning 3 mile easy run today.  I finally got some consistency in my easy pace, and it felt good.  Mile splits were 10:05; 10:02; and 10:05.  Total time was 30:12 (10:04 ppm).

post-asparagus nightmare

Hurt so bad today I couldn't even bend over and pick something off the ground.  Walked 4 miles with mom to try and warm up my legs, but they ached like crazy all day.  Taking tomorrow off, and then hope to ease back into it.  It will be a hard week to run, because I am in Arizona Mon, Tue, and Wed, and then I fly to Detroit Thurs at 6:00 a.m. to meet up with my best girl friends for a weekend in Detroit.  Is there a treadmill at Danny's?

post-asparagus long run

Ran 5.5 miles this morning at the lake.  Legs were very fatigued for the last 1.75 miles.  Finished in 55:15 (10:03 ppm).  Splits were 10:20; 9:52; 9:49; 9:53; 10:11; and a 10:19 pace for the last 1/2 mile.

Workouts 6/15-6/28

DAD:

Monday, 6/15: 3 easy

Tuesday: off

Wednesday: 10 minute warm up, 4 x 6:00 at race pace + 1 x 3:00 at race pace, 2:00 standing rest, 10 minute cool down.

Thursday: 3.5 easy

Friday: 12 minute warm up, 4 x 3:00 up Mac Woods Hill, jog down recovery, 12 minute cool down.

Saturday: 3.5 easy

Sunday: 5 miles at tempo pace (9:35-9:40) + 1 mile easy for 6 miles total

Monday: 3.5 easy

Tuesday: 10 minute warm up, 5 x 2:00 at race pace + 2 x 1:00 at race pace with 1:30 jogging rest in between, 10 minute cool down.

Wednesday: 3.5 easy

Thursday: 2-3 easy

Friday: 1-2 easy or off

Saturday: Seaway Race

Sunday: 6 miles easy

LISA

Monday: off

Tuesday: 2 miles easy

Wednesday: 3 miles easy

Thursday: 2 miles easy + 1 at race pace (9:15)

Friday: 2.5 miles easy

Saturday: off

Sunday: 4 miles easy

Monday: 3 miles easy

Tuesday: 20 minutes easy + 20 minutes up tempo (9:40 pace)

Wednesday: 3 miles easy

Thursday: 2 miles easy

Friday: off

Saturday: Seaway Race

Sunday: 2 mile walk + 2 mile jog back

Long run

7 mile long run at Silver Lake in a.m., 51:04 (7:17.7 ppm). First mile 7:30, last mile 7:01. 25:50 at half. Didn't feel too bad, as can sometimes happen on long runs the day after races.

Spear-It 5K

What was supposed to be a rainy day turned out to be beautiful.  Great running weather - cool and hardly any wind.  My time was 27:44 (8:56 ppm), which is a modern era record for me.  I caught the locally famous Jan Spitler in the last mile, but she edged me out at the end by 3 seconds.  I met my goal of beating last year's time and breaking 29 minutes.  My mile splits were 9:04; 9:05; and 8:46.  The last 1.1 miles was 9:35  (8:43 ppm.)

Spear-It 5k

My time this year was 18:19 (5:53.7 ppm). I was second overall and 1st in my age group.

My first mile was 5:45, but I missed the 2 and 3 mile markers.

I felt pretty good this morning, especially in the legs. My breathing was a bit heavy. Not much competition this year. The guy in front of me was never really close enough to catch, and there was no one behind me for like a minute.

Weather was nice... 60s and not much wind.

.65 warm up and 1.25 cool down for 5 miles total.

Spear It 5K

I am pleased to announce my time this year:  28:38.  I was shocked at how fast I was running.  It was nothing but adrenaline and guts.  I kept thinking about how I ran 13.1 just 6 months ago, and about a couple of defense attorneys this week that really pissed me off.  It was very motivational. I checked and last year I ran 28:54.  I am truly stunned with my amazing time.  I am also pleased to announce I have lost 6.6 lbs.  I plan to take a shower and RELAX for at least 24 hours.  I really need it.  This week at work has been super stressful and I am burned out.

easy run

2.4 easy in 17:54 to loosen up for tomorrow.

I figure a very good run will get me across the line in 18:00-18:35. A good run, 18:36-19:00. A poor run, anything over 19:00.

Last year I finished in 18:36.

Ran in my new shoes today.

weak in the knees

I ran tonight but had very little energy.  I didn't get a lot to eat today, and I think that affected me.  I decided to change things up a little, since I didn't have much energy, and run/walk.  I ran a mile fast 10:00 min mile pace, then walked for 5 mins., then ran another fast mile, then walked for 5 mins, then ran .5 miles.  I know 10:00 pace isn't "fast" but it is for me these days...

On the plus side, I'm up to 6 lbs. lost on my diet.

Easy run

4.2 in 30:58.

easy 2 miles before Asparagus Run

I ran an easy 2 miles to get ready for the Asparagus Run on Saturday.  I had to hold back a lot to get to an easy pace.  (Coach Chippens please believe me.)  I judge easy pace now by no heavy breathing and no accelerated heart rate. Even with holding back I did the 2 miles in 19:24 (9:42 ppm.)  My back is feeling better.

Charles D.'s recent Spear-It 5Ks

2005:    30:59

2006:    30:19

2007:    29:21

2008:    29:08

2009 Goal:   9:17 ppm. or better and beat last year's time

Night run

I was on the road all day today and ran at about 8:30 pm after getting back from Wheaton. Ran three Hershey Hills in 3:00, 2:58, 2:52. Actually felt pretty good tonight. Total mileage was 5.4 in 38:51.

2 miles easy

Took yesterday off hoping my sore right hip/thigh muscle would heal, but to no avail.  I got on the treadmill this morning and it started hurting again right away.  I kept running because I think it's just a pulled or strained muscle, and not anything serious.

I had a hard time catching my breath this morning.  I am getting really tired from working so much and feel pretty runned down.  I did 2 miles at 10:30 pace, and couldn't go any further.  I plan to run tomorrow morning, and then take Friday off.  I still plan to run on Saturday.  My goal is to finish in less than 32:00.  

evening run

Worked in Big Rapids today so I didn't start my run until about 6 p.m.  3 miles easy was the assignment.  After sitting all day on my hind end and traveling in the car,  I felt very stiff so I stretched a lot before the run.  Have had bad back and hip pain the last few days.  Anyway,  my mile splits were 9:56; 10:08; and 9:53.  Total time was 29:57 (9:59 ppm).

today's workout

Ran 5 minute warmup followed by 5 x 3:00 "tempo" pace with 1 minute jog rest in between and completed by 10 minute cool down.  I had a difficult time judging a proper tempo pace.  I did the calculations with my watch after the run, and it looks like I did a race pace for the 3 minute segments.  The warm-up, jog rests, and cool down (by my watch) were all between 10:15 and 10:45, which is right on.  However, the five 3:00s were too fast for a tempo pace: 9:04; 9:03; 8:58; 9:12; and 9:12.  Total time was 34:03 and distance covered was 3.51 miles for a 9:42 ppm.

morning run

4.2 before school this morning. 30:47.

3 miles...again!

Did 3 miles on the treadmill again today.  Felt pretty good, but took a couple quick breaks for a drink.  It's pretty hot in the basement, even with the fan blowing.  I have confidence I can run on Saturday and finish!  My pace was 10:30 min. miles.

slow and easy 3 miles

Ran slow and easy 3 miles at the lake between rain showers.  Miles weren't very consistent as I had some small hills: 10:18; 10:05; and 10:26.  Total time was 30:49 (10:16 ppm).

My first 3

I ran 3 miles today for the first time.  I upped the speed to 10:30 min per mile pace.  It was pretty hard.  In fact, I had to stop a couple times.  Not sure how I'll do on Saturday given I could barely do 3 on the treadmill, but I figure the adrenaline will pull me through and I should at least finish the race.  I also was having some serious pain in my right upper thigh/buttock, which I believe is probably a pulled muscle from my up-tempo half mile yesterday.  I did some stretching and it feels a little better.

Nature's Remedy

I set out to run a 6.6 mile tempo run tonight, but I only made it 5.2. About 2.5 miles in, I started cramping up pretty bad. I think I was dehydrated. It was very humid tonight, and when I got back I only weighed 171. I was drenched in sweat, even more so than usual.

But that's not all... It all started either last night or this morning. Last night I had a big beer at the extreme game, then this morning I had some of Lisa's "special" cereal. It's kind of like that "Colon Blow" cereal they used to advertise on SNL. The serving size of this cereal is apparently only half a cup, and I had probably six to eight times that much. When I started feeling queasy around 2 this afternoon, I should have proceeded with caution. But instead I went to the coffee shop and had some of their dark roast. Then I decided to go home and go running.

Well, right before I left on my run I had some real serious issues. When I came upstairs looking a little pale just before leaving on the run Lisa told me I may have "overdosed" this morning.

Then, as I said, I started cramping up about 2.5 miles into the run. I finished the 4.2 loop and was ready to begin the 2.4 loop when, in addition to the cramping, I was hit with a "second movement." My entire abdomen seized up. I knew there was no way I'd finish, so I opted to just tag on an extra mile.

Despite those problems I still finished the 4.2 in 27:55 (6:39 ppm). Total time was 35:27.

5 miles tempo pace

The weather here at the lake this morning was off and on driving rain and 54 degrees.  The temp was good for running but not the off and on monsoon-like rain.  Was supposed to do 5 miles tempo at 9:40 ppm.  Pretty much stuck to that until I reached the lactic acid threshold in my legs with about 1 1/2 miles to go.  Cardio was still good.  Finished in 48:28 (9:42 ppm).  Mile splits were 9:38; 9:35; 9:41; 9:43; and 9:51.

6/01 to 6/07 mileage was 18 miles.

Easy run

4.2 easy in 30:13 (7:11.6 ppm). Shin starting to hurt again. I need new shoes! I've had these for a year now and they are worn out.

Weight was 173 this morning, 172.5 after run.

2.5 miles

I ran 2 miles slow (11 min mile pace) and then picked it up for 1/2 mile (9:50 pace).  I felt pretty good overall.  I think watching the triathlon this morning inspired me.  I still plan to run this weekend.  My goal will just be to finish though!

Tentative Summer Race Schedule

June 13  -  Spear-It 5k

June 27  -  Muskegon Chronicle Seaway 5k or 15k (Raj?)

July 25 (wedding shower day) - Hart Pirates Regatta 5k or Coast Guard 5k/10k or Fremont "Baby Food" 5k/10k                                                             

August 1 - Muskegon "Meals on Wheels" 5k

September 20 (Sunday) - Grand Rapids 10 mile Bridge Run (stay night before at the downtown Marriott)                                                 

October 4 (Sunday) - Betsy River Half Marathon/10k

early morning run at the lake

I beat the sand fleas to the punch again this morning and ran 3 miles easy very early.  As I loosened up, I continued to feel better.  The weather was very cool and cloudy with little wind.  I judged my pace by my breathing.  If I could have carried on a conversation without breathing hard, I determined the pace to be "easy".  Total time was 29:57 (9:59 ppm).  Miles got progressively faster (10:10; 10:05; 9:42).  Last mile was just a little too fast.

Evening run

Actually a nice night for a run today in Bloomington. Not too hot or windy. Ran 2.2 easy in 16:33, followed by 1.2 hard in 6:56 (23:29) followed by a mile cool down for a total of 4.4 miles in 31:08.

I finally broke 7:00 for that 1.2 leg. Previous best was 7:17 on May 15.

300 Mile Club now taking members...

The 300 mile club has been in effect since Monday, June 1st. If you run 300 miles between June 1 and August 31, you get a t-shirt!

Last year, Lisa earned her membership into the club, and so did I for the 10th year since 1997. The only years I haven't made it are 2005 and 2007.

Here are my summers since 2005:

2005: around 70 (best and only run was 18:57 Spear-It 5k)
2006: 331.7 (best run was 16:55 Hart-n-Hand 5k)
2007: 120.45 (late bloomer this year...ran quite a bit in the fall...best run was probably Vegas half marathon in 1:28:42)
2008: 358.7 (best run was Cornhole 10k in 37:26)

All my other logbooks are in Cadillac.

morning run

4.2 this morning in 31:28. Tired from yesterday.

late afternoon run at Silver Lake

The Lovely Ladies of Leisure left at 4 p.m., and I got the go ahead to come back to the lake from my exile.  Upon arrival I did 3 miles easy (10:01;10:08;9:56) for a total time of 30:05 (10:02 ppm).  Absolutely perfect weather, sunny and cool, and no traffic.  Had the road, lake, and scenery to myself.  

Mile Repeats in Cadillac

I'm banished from the lake until 5 p.m. tomorrow (the Lovely Ladies of Leisure are there) so I ran my workout in Cadillac.  My new watch is working!  Started with 10 minute warm-up followed by 1 mile (9:15) and a 2 1/2 minute standing rest.  I was supposed to do a 4 minute standing rest, but I was fully recovered after 2 1/2 minutes.  I then ran another mile (9:00) followed by a 10 minute cool down.  I ran faster than instructed because I found out I had been running "long miles" on my Cadillac workouts before I got my watch so when I reached 1 mile on the watch I thought I had another 15 meters or so to go.  My race pace is probably 9:15 now (wishful thinking??).

Mile Repeats

Hardest workout of the spring/summer so far. I'd been putting it off (I was going to do it Monday, but it was 89 degrees), but today was a good day temperature wise. It was only about 65 degrees. I had a tail wind for the first .25 miles and a head wind for the last quarter.

1 mile warm up in 7:20, then 3 x 1 mile hard with 2:00 standing rest in between. Times were 5:45, 5:56, 6:08 for a 5:56.3 average. 1 mile cool down in 8:06.

Obviously, my times dropped off a lot, but I actually surprised myself with that first one. I didn't really know what to expect going in. I'm happy that I averaged under 6:00.

Here's a similar workout I did last June 5:

1 mile warmup (7:33), 3 x 1 mile, 2:00 minute rest, 1 mile cool down (8:37). Ran 5:59, 6:01, 6:01. Was going to do 3:00 rest but felt rested enough to just do 2:00 rest. 75 degrees and muggy. Went at 5 pm. Went faster than I thought I would have.

First Run

Ran 2 miles on the treadmill today.  Felt pretty good actually.  Went really slow - 11 min miles.  I was able to do it without stopping though, and that's a first.  My cold is much better, although still present.

Doing well on the weight.  Holding steady at 5 lbs. lost.

Going to have to try and get a run in Baltimore, as coach Chippens has me running tomorrow.

3 miles easy (new route)

Ran 3 miles easy incorporating some hills.  Route started at the cottage and then turned left up the hill to the dune buggy staging area (part of Asparagus Run), and continued along the Asparagus Run route back to the lake, left turn over the bridge, and then a turn around back to the cottage.  I wouldn't be able to do this without the mileage calculator on my new watch.  First mile was 10:10; 15:06 at the half way point; second mile was 9:58; third mile 10:06.  Total time 30:14 (10:05 ppm).

Back to school

4.2 in 31:01. Running in the morning is difficult for me. My body's not awake yet.

Basking in Glory

I walked 2.5 miles this morning.  Felt pretty sick still, but it loosened up my nose a little, which is good I guess.  I actually slept last night, which I think also made me feel better this morning.  I stepped on the scale (before my walk) and I have lost 5.2 lbs. already on this diet.  It killed me this weekend to walk into House of Flavors and order a diet coke (the first such time I can recall in my LIFE when I passed up a chance at ice cream) but it paid off on the scale this morning.  So, I am very, very happy, and basking in glory.