Running Report

Saturday 02/28/15
Six mile run.  Half mile splits except for the last one which is a mile.

1. 5.14
2. 4.30
3. 4.34
4. 4.42
5. 4.46
6. 4.40
7. 4.39
8. 4.55
9. 4.36
10. 4.33
11. 8.58

Total time 56.12 average of 9.32 minutes per mile


Week 16 miles
Month 42 miles
Year 96.5 miles




Wednesday 3/4/15
Three mile run.

1. 4.44
2. 4.12
3. 4.25
4. 4.18
5. 4.10
6. 3.51

Total time 25.42 average of 8.33  At the half way point I decided to try and run the next three half miles each consecutively faster than the previous one.  I was able to accomplish that. 


Week 3 miles
Month 3 miles
Year 99.5 miles




Thursday 3/5/15
Ran three miles.

1. 4.27
2. 4.16
3. 4.15
4. 4.22
5. 4.13
6. 4.10

Total time 25.46 average of 8.34 per mile.  This run I was trying to run each half mile as close to the same split as possible without looking at my watch, just running by feel.  I didn't know it but I went over the 100 mile mark for the year.  Hopefully I can stay injury free and be consistent in daily running and get to 200 in 4-5 weeks.


Week 6 miles
Month 6 miles
Year 102.5 miles




Monday 3/9/15
Three and a half mile run on the treadmill.  This was a kind of interval run where I would do a quarter of a mile slow and then a quarter of a mile fast.  On the fast quarter miles I would increase the incline by .5 percent each time.  So, .5, 1, 1.5, 2, 2.5, and 3 percent.  The fast was run at a treadmill pace of 6.58 min/mile for the first four quarter miles, second to last quarter mile at a pace of 6.52 and the last one at 6.45 or something along those lines.  The quarter mile slow pace was run from 8.34 to 8.49 or something in that range.  This was a good interval workout to get the heart rate and breathing up and down and up and down repeatedly.  Not sure of my overall time since that is not what I was focused on. 


Week 3.5 miles
Month 9.5 miles
Year 106 miles