This blog has moved

This blog is now located at http://blogofchampions.chippens.com/.
You will be automatically redirected in 30 seconds, or you may click here.

For feed subscribers, please update your feed subscriptions to
http://blogofchampions.chippens.com/feeds/posts/default.

Saturday run

Run to the end of the trail and back. Timed it this time. 17:11. Probably about 2.3 or 2.4 miles. Had a faster return split.

3.4 mile easy run

Lifted weights at the Y for my legs and then ran an easy 3.4 miles. Time was 34:54 (10:16 ppm). I tried to run at the greatest comfortable pace while still breathing easy (where I could converse easily). Goal for Sunday's Yellow Jacket 5K is a sub 29:00 (9:19 ppm or better).

five 2x1 fast intervals with slow jogging rest in between

Began the intervals with a 5 minute warm-up (9:56 ppm) followed immediately by the first fast 2 minutes then a 1 minute jogging rest. Repeated the 2x1 five times. Total time, including warm-up was 20:02 (9:21 ppm). Fast intervals' ppms got progressively slower: 8:03; 8:30; 8:42; 8:49; and 8:56. However, I'm happy that all five were under 9:00 ppm. Jogging rest in between varied from a high of 10:57 ppm to a low of 10:15 ppm (last one). This was a good workout.

Hot Run

86 degrees when Val and I set out tonight. We went to the end of the trail and back again.

4.1 miles race pace

Ran 4.1 miles race pace this morning. Mile splits were 9:23; 9:18; 9:15; and 9:24. Total time for the 4.1 miles was 38:17 (9:20 ppm). Lifted weights for legs at the Y after the run.

2.5 miles fast easy to up tempo

Lifted weights for upper body at the Y and then ran 2.5 miles in 24:16 (9:42 ppm). Goal was to increase the pace after each mile, and I did that (9:55/9:33/ and 9:23 for last 1/2 mile. Coach says goal should be to break 30 minutes Sunday in the Greenville Yellow Jacket 5K, which would be (9:38 ppm).

Run with val

New distance to the end of the trail and back. Hot today.

cross-train and short up tempo run

Lifted weights for my legs at the YMCA and then did a 1.71 mile up tempo run in 16:27 (9:38 ppm).

3.27 miles of intervals

After early church Mom and I did 3.27 miles of intervals in 35:01. We ran 5 minutes then a one minute walking rest. Did six 5 minute runs and 5 one minute walking rests. PPM was 10:42 for the entire 35 minutes.

4 miles up tempo with Tim

Tim wanted to go for a run today so we ran 4 miles to the library and back. Our ppm was 9:38.

2.06 miles easy

Ran 2.06 miles easy this morning. 10:15 ppm overall. Miles were 10:20 and 10:12. Last .06 miles the ppm was 9:58. 34 degrees and light snow at time of run. Not quite like Aruba.

5K easy to up tempo

Ran a 5K this morning starting from an easy pace and accelerating each mile to finish with a race pace. The first mile was 10:06, the second was 9:58, and the last was 9:35. Total time was 30:39 for an overall ppm of 9:53.

2.27 miles easy

Back in Cadillac and ran 2.27 miles easy this morning in 23:10 (10:12 ppm). Legs felt heavy after 2 days in a car. Weighed 193 lbs. this morning so I have lost some weight since the cruises.

up tempo intervals

On our last day here in Florida, Mom and I did five 5x1 up tempo intervals. 5 minute up tempo jog followed by 1 minute walking rest. We finished with a 6 minute cool down for a total time of 35 minutes. Distance covered was 3.29 miles for a PPM of 10:39. Now its 2 or 3 days off for travel to Michigan.

easy intervals

Ran easy intervals with Mom this morning: 4 min. jog followed by 1 minute walk. We did 7 total in 34:01 and covered 3.02 miles for a PPM of 11:16.

Same as Monday

Same run as Monday. Time was slower, 16:14.

"Spring" has arrived in central Illinois--79 degrees and 40 mph winds.

race pace intervals

I ran 20 minutes of race pace intervals this morning: 2 min. hard followed by 1 min. walking rest. Finished with 5 minute cool down. PPM for the 20 minutes hard was 9:52 (includes walking rest). 5 minute cool down was 10:38 ppm. Total distance covered for 25 minutes was 2.51 miles (10:01 ppm).

40 minutes easy

Went out this morning at our condo in Orlando for an easy run at 8:30 a.m. Wasn't sure how I would feel after 2 days off so I played it by ear. Temp was 56 degrees and sunny. Ideal running weather. Legs felt strong from the weight lifting, but I took it easy. Stopped at 40 minutes even though I could have done more. Breathing was still easy. Covered 3.83 miles in 40:01 (10:27 ppm). Will lift weights for my legs after breakfast.