Running Report 3/12/15 to 3/24/15

3/12/15 Thursday
Ran three miles on the treadmill total of 27 minutes.  This was a recovery jog.

Week 12.5 miles
Month 18.5 miles
Year 115 miles

3/14/15 Saturday
Ran 7 miles in the morning.  Half mile splits.

1. 4.49
2. 4.42
3. 3.56
4. 4.21
5. 4.15
6. 4.15
7. 4.11
8. 4.20
9. 4.08
10. 4.14
11. 4.07
12. 4.08
13. 4.10
14. 4.24

Total time 60.07 for an average of around 8.33 per mile

Week 19.5 miles
Month 25.5 mile
Year 122 miles

3/18/15 Wednesday
Ran four miles today in the form of Yasoo 800's.  These are running 800 meters, or half a mile, and then jogging a quarter mile in the same amount of time and the repeat.  I did the 800 meters in 3.30 and then I would jog a quarter of a mile.  I did five of those.  They were all on the treadmill.  For each 800 meters I would increase the incline half a percent.  So .5, 1, 1.5, 2. 2.5.  Wasn't dead tired at the end so I think I need to do at least 8 of these next time or do the repeats in 3.20 seconds or something. 

Week 4 miles
Month 29.5 miles
Year 126 miles

3/19/15 Thursday
Ran five miles today as a recovery jog, although the distance was two miles longer than my normal recovery jogs. 

1. 4..47
2. 4.21
3. 4.09
4. 4.25
5. 4.22
6. 4.22
7. 4.20
8. 4.22
9. 4.22
10. 4.20

Total 43.54 average of 8.347 per mile.  I was really happy with all of those steady splits.

Week 9 miles
Month 34.5 miles
Year 131 miles

3/20/15 Friday
Ran nine miles today as my long run of the week.  my goal was to go between 8.45 and 9.00 minute miles.

1. 3.57
2. 4.09
3. 4.07
4. 4.24
5. 4.07
6. 4.16
7. 4.16
8. 4.13
9. 4.12
10. 4.18
11. 4.13
12. 4.14
13. 4.10
14. 4..52 (about 20-40 seconds slow due to I forgot to hit my watch)
15. 3.31 (about 20-40 seconds fast, see #14)
16. 4.11
17. 4.21
18. 4.30

Total time 76 minutes 11 seconds average of 8.31.  Finished o.k. but the rest of the day my legs were tired, I was out of energy.

Week 18 miles
Month 43.5 miles
Year 140 miles

3/21/15 Saturday
Ran three miles as a recovery jog pushing a jogger with a child inside. 

1. 6.22
2. 5.23
3. 5.20
4. 5.17
5. 4.53
6. 5.05

total time 32.22 average if 10.48 per mile.

Week 21 miles
Month 46.5 miles
Year 143 mile

3/23/15 Monday
Ran three miles.  Focused on intervals, speed up speed down.  Heart rate/breathing up and then done.  Work hard and then recover. 

1. 4.14
2. 4.16
3. 4.18
4. 4.22
5. 4.13
6. 3.17

On the last half mile I decided to go the whole way at a faster speed, which I did.

Week 3 miles
Month 49.5 miles
Year 146 miles

3/24/15 Tuesday
Ran 5 miles.  Recovery run.  Overall time of like 44 minutes or something.  Did this run on the treadmill at .5 percent incline. 

Week 8 miles
Month 54.5 miles
Year 151 miles