Running Report 8-24-15 through 8-29-15

8-24-15 MONDAY
Did Yasso 800's on the treadmill today.  I did 6 repeats of half a mile in three minutes and one quarter mile in three minutes.  Last but not least I did one continuous miles in six minutes.  This was on the treadmill and so it was not as hard as running on the road at that pace.  I ran a total of six miles for the entire workout.

Week 6 miles
Month 74 miles
Year 701 miles

8-25-15 TUESDAY
Ran four miles in the morning.

1. 3.57
2. 3.42
3. 4.01
4. 3.52
5. 3.53
6. 3.45
7. 3.51
8. 3.57

Total time 31.01 average of about 7.45 per mile.

Week 10 miles
Month 78 miles
Year 705 miles

8-26-15 WEDNESDAY
Ran 5 miles on the treadmill today.  The following are approximate pace setting on the treadmill per quarter mile.  Remember, approximate.

1. 8.00
2. 7.30
3. 7.26
4. 7.22
5. 7.18
6. 7.14
7. 7.10
8. 6.58
9. 6.54
10. 6.58
11. 6.50
12. 6.58
13. 6.47
14. 6.58
15. 6.44
16. 6.58
17. 6.30
18. 6.15
19. 6.00

Finished in about 34.10.  That is about 6.56 minutes per mile.

Week 15 miles
Month 83 miles
Year  710 miles

8-27-15 THURSDAY
Ran six miles in the morning.  Half mile splits are as follows with the exception of split 4 which was one mile:

1. 4.25
2. 4.11
3. 3.54
4. 7.42
5. 3.34
6. 3.22
7. 3.31
8. 3.34
9. 3.42
10. 4.05

The idea was to start out slow, increase speed until the middle and then slow back down again until the end.

Week 21 miles
Month 89 miles
Year 716 miles

8-28-15 FRIDAY
Ran 10 miles on the treadmill today.  Finished with a 7 minute average.

Week 31 miles
Month 99 miles
Year 726 miles

8-29-15 SATURDAY
Ran 20 miles this morning.  With one obovious exception these are my mile splits:

1. 9.25
2. 9.05
3. 22.03 (combined with mile four
4. (see mile three)
5. 9.19
6. 10.14
7. 9.14
8. 9.53
9. 10.02
10. 9.21
11. 9.08
12. 9.30
13. 9.31
14. 4.52
15. 4.56
16. 9.56
17. 9.50
18. 9.41
19. 8.26
20. 9.37
21. 9.54

Total time  3 hours and fourteen minutes and four seconds.  About a 9.42 average. 

Week 41 miles
Month 119 miles
Year 746 miles

Running report 8/17 through 8/22

8/17/15 MONDAY
Ran three miles in the morning.

1. 3.38
2. 3.39
3. 3.41
4. 3.47
5. 3.43
6. 3.40 

Total time of 22.10 average of 7.23 per mile.

Week 3 miles
Month 22 miles
Year 649 miles

8/18/15 TUESDAY
Yasso 800 day.  Did 4 Yasso 800's in the morning.  Each 800 was at 3.10 and then a slow jog of 3.10.  About two hours later I did some more Yasso 800's on a treadmill.  I did 4 of those at 3.00 with a 3.00 minute slow jog in between.  Last I did one continuous mile in six minutes.  Total of 6 miles including slow jogging in between reps.  

Week 9 miles
Month 28 miles
Year 655 miles

8/19/15 WEDNESDAY
Ran four miles in the morning and four miles in the afternoon
Morning run:

1. 4.35
2. 4.09
3. 4.02
4. 3.53
5. 3.55
6. 3.57
7. 3.57
8. 3.56

Total time of 32.28 average of 8.07 per mile.  Afternoon times I didn't get all the splits.  Total time 36.00 minutes.  Average of 9 minutes per mile. 

Week 17 miles
Month 36 miles
Year 663 miles

8/20/15 THURSDAY
Ran six miles on the treadmill.  Finished in 41.06 which is an average of 6.54 pace.

Week 23 miles
Month 42 miles
Year 669 miles

8/21/15 FRIDAY
Ran 5 miles on the treadmill as a recovery jog.  Finished in 39.15 which is about 7.51 pace.

Week 28 miles
Month 47 miles
Year 674 miles

8/22/15 SATURDAY
Ran a total of 21 miles in three different segments throughout the morning.  First segment I ran 14 miles in 2 hours and 11 minutes which works out to be close to a 9 minutes and 21 second pace.  After an hour of rest I ran a 5K race in which I finished second overall.  My first lap time was 10.52 and my second lap was 10.05 for a total of 20.57.  Then after about and hour of standing around I ran 4 miles in 37.39 which is about a 9.25 second pace. 

Week 49 miles
Month 68 miles
Year 695 miles

Thoughts: I think this has been my highest mileage week so far and that coming back from some time off so I hope I haven't bitten off to much for my body to handle.  Goals for next week would be to do more total miles, and get my long run time down into the 8 minute range.  I would like to do my recovery jogs at 7.45 pace

Running Report 8/11/15 and 8/15/15

8/11/15 TUESDAY
Ran 4 miles today. 

1. 4.43
2. 4.19
3. 4.46
4. 3.50
5. 4.23
6. 4.08
7. 4.09
8. 4.07 

Total time of 34.29  Average of 8.37 per mile.  This was a run that I didn't look at my watch except once the whole time.  Splits 3 was slow by 15-20 seconds and split 4 was fast by 15-20 seconds.  I just ran by feel here.

Week 9 miles
Month 12 miles
Year 639 miles

8/15/15 SATURDAY 
Ran 7 miles this morning.  I did not push that pace at all.  Nice and easy.  Half mile splits are as follows with one mile split when I forgot to hit my watch at the half mile mark.

1. 4.30
2. 4.21
3. 4.20
4. 4.25
5. 4.26
6. 4.24
7. 4.19
8. 4.17
9. 4.22
10. 8.34
11. 4.25
12. 4.24
13. 4.35

Total time 61 minutes 28 seconds.  Average of 8.47 seconds per miles.

Week 16 miles
Month 19 miles
Year 646 miles

Break from running

So, while I was on vacation for two weeks I took a break from training.  I missed a total of 17 training days.  I decided to take a break because of some health concerns that needed to get resolved.  It was an issue that didn't prevent me from running but it was just got progressively more annoying and I felt like it might eventually prevent me from running.  So I decided to take some time off now in the middle of the 18 week training program to see if it would heal up before I got into the high mileage weeks and close to race day.  17 days is quite a bit to take off so I hope that I haven't become to fat and out of shape in my time off.  I am toying with the idea of running twice a day for a while to try and make up for some lost time.  We shall see.  So now you know why there is a big gap in my training.

Running Report 8/6/15 and 8/10/15

8/6/15 THURSDAY
Ran three miles untimed.

Week 3 miles
Month 3 miles
Year 630 miles


8/10/15 MONDAY
Ran five miles in a tempo run format going slow at the beginnig, faster in the middle and slwowing back down to the end.  Splits are in half mile intervals.

1. 4.28
2. 4.05
3. 4.11
4. 3.55
5. 3.38
6. 3.20
7. 3.30
8. 3.43
9. 3.51
10. 4.09

Total time 38.56. 

Week 5 miles
Month 8 miles
Year 635 miles