Running Report 9/8/15 to 9/12/15

9/8/15 TUESDAY
Ran 8 miles on the treadmill.  Finished at an average of 8 minutes per mile.

Week 16 miles
Month 62 miles
Year 814 miles

9/9/15 WEDNESDAY
Ran six miles in the morning.  Started at 8.00 min pace.  Every quarter of a mile I would increase the pace by one notch.  I continued this all the way through 3.5 miles.  At 2.75  miles I also increased the incline .5% every quarter of a mile until 3.50 mile mark.  At that time it was at 2% incline.  At 3.50 miles the pace was at 6.44 or something like that.  After that I brought the incline and the pace down one notch each every quarter mile.  I never let the incline go below .5%.  Finished the six mile in 44.09 which is around a 7.21 pace.  In the afternoon I ran six miles out on the road.  I used the mile markers as a distance measure.  At least one of the markers was off by about 40 seconds.

1. 7.34
2. 7.22
3. 7.46
4. 8.40
5. 8.01
6. 8.03

Total time of 47.29 average of 7.55 per mile.  Total of 12 miles for the day.   The six miles out on the road was pretty hard because it was hot and the miles already are starting to pile up for the week.

Week 28 miles
Month 74 miles
Year 826 miles

9/10/15 THURSDAY
Ran 8 miles in the morning on the treadmill at 7.45 pace.  Ran 6 miles in the afternoon on the treadmill at 8 min. pace.  Total of 14 miles for day.

Week 42 miles
Month 88 miles
Year 840 miles

9/11/15 FRIDAY
Ran ten miles on the road this morning.

1. 3.39
2. 3.27
3. 3.31
4. 3.37
5. 3.34
6. 3.37
7. 3.35
8. 3.39
9. 3.37
10. 3.41
11. 3.35
12. 3.42
13. 3.38
14. 3.34
15. 3.38
16. 3.38
17. 3.37
18. 3.41
19. 3.38
20. 3.25

Overall time 1 hour 12 minutes and 15 seconds.  Average of 7.13 per mile.  I totally hit the wall at mile 5.  I just repeated to myself over and over, "fight through it" and "don't slow down until the next half mile marker.  Then at the next marker I would think "ok, I can push it to the next half mile."  I really didn't know if I could make it.  In fact I doubted that I could but I didn't want to slow down until the next marker.  With two miles left the mental trick became, "I have not come this far and suffered this much to lose it all now.  Then with a mile and a half to go, "make it through these next two half miles and then just a half mile left and then it will be over."  With one mile to go I had an infusion of energy because I realized I was about four seconds ahead of pace.

Week 52 miles
Month 98 miles
Year 850 miles

9/12/15 SATURDAY
I ran 21 miles on the treadmill at night.  Excuse the crassness but I call this the diarrhea run.  I normally don't do this but this is what it was.  I went to the bathroom I think 4 times.  At 4.5 miles I stopped to go the the bathroom and change the channel on the TV to the BYU vs. Boise St. game.  Then again at 1.5 miles, again at 2 miles, then again at another 6.5 miles or something along those lines.  That was super lame because every time I would go to the bathroom the treadmill would stop, thus I have no idea of my overall time at all.  It was demoralizing because I had no desire to push the pace.  This is my last 20 miler as well so it was frustrating.  I should have just done my run at 2:30 a.m. this morning when I woke up anyway. 

Week 73 miles
Month 119 miles
Year 871 miles

Running report 8/31/15 to 9/7/15

8/31/15 MONDAY
Ran 6 miles this morning on the treadmill.  Starting at 8 min/mile and increasing on click every quarter mile until about 4 miles.  The last four quarter miles I increased the incline by one notch.  At 4 miles I started decreasing the pace and the incline every quarter of a mile.  Finished 6 miles in 43.30 about 7.15 pace.

Week 6 miles
Month 125 miles
Year 752 miles

9/1/15 TUESDAY
Ran 5 miles this morning. 

1. 4.13
2. 3.54
3. 3.41
4. 3.40
5. 3.46
6. 3.52
7. 3.40
8. 3.47
9. 3.55
10. 3.57

Total time 38.29 about a 7.41 average.
Ran 5 miles in the afternoon.

1. 3.59
2. 3.56
3. 3.56
4. 3.57
5. 3.52
6. 4.10
7. 3.56
8. 3.54
9. 4.08
10. 4.05

Total time of 39.58 average of 8 minutes per mile.

Day 10 miles
Week 16 miles
Month 10 miles
Year 762 miles

9/2/15 WEDNESDAY
Ran 5 miles in the morning on the treadmill.  These were the approximate minutes per mile pace ran at:  0-1 miles 6.58, 1-1.5 miles 6.54, 1.5-2.0 miles 6.50, 2.0-2.5 miles 6.44, 2.5-3.0 miles 6.40, 3.0-3.5 miles 6.36, 3.5-4.0 miles 6.30, 4.0-4.35 miles 6.15, 4.35-4.5 miles 6.30, 4.5-5.0 miles 6.00.  Total time 33.30 average of about 6.42 per mile.  That last half mile at 6.00 pace was a killer!  The last quarter mile was all anaerobic, will power, mind over matter, race pain, the dark room, etc.  As always the incline on the treadmill was set at .5%.

At night I ran five miles.

1. 4.29
2. 4.25
3. 4.19
4. 4.37
5. 4.32
6. 4.39
7. 4.31
8. 4.27
9. 4.40
10. 4.33 

Total time of 45.18 average of 9.04 per mile.

Day 10 miles
Week 26 miles
Month 20 miles
Year 772 miles

9/3/15 THURSDAY
Ran 5 miles in the morning.

1. 4.02
2. 3.49
3. 3.49
4. 3.47
5. 3.46
6. 3.52
7. 3.42
8. 3.50
9. 3.49
10. 3.59

Total time of 38.29 average of 7.42 per mile.
Ran three miles at night.

1. 4.42
2. 4.48
3. 4.46
4. 4.56
5. 4.54
6. 5.17

Total time of 29.25 average of 9.48 per mile.  Super slow.

Day 8 miles
Week 34 miles
Month 28 miles
Year 780 miles

9/4/15 FRIDAY
Ran 6 miles on the treadmill, finished at about 7.30 pace.

Week 40 miles
Month 34  miles
Year 786 miles

9/5/18 SATURDAY
Ran 12 miles.

1. 4.21
2. 4.02
3. 4.00
4. 4.02
5. 4.02
6. 4.10
7. 4.26
8. 4.24
9. 4.04
10. 4.00
11. 3.57
12. 3.57
13. 3.48
14. 3.57
15. 3.49
16. 3.51
17. 3.48
18. 3.44
19. 3.33
20. 3.36
21. 3.29
22. 3.38
23. 3.35
24. 3.30

Overall time 1 hour 33 minutes and 55 seconds.  Average of 7.50 minutes per mile.  Definite negative split.  Miles 7-9 I tried to to run at 7.45 pace and miles 10-12 I tried to run at 7.15 pace.  this was at the end of a high mileage week.  Next week hopefully will be even more mileage.

Week 52 miles
Month 46 miles
Year 798 miles

9/7/15 MONDAY
Yasso 800's today.  Run 800 meters at a certain time then run 400 meters at the same time and repeat.  I did a total of 10.  The first 800 was slow at 3.20.  Repeats 2-9 were at 3.10 or 2 seconds under that and then the last repeat I did in 2.58.  45 seconds after finishing my heart rate was at 120 beats per minute.  I was surprised it was so slow.  While each repeat was challenging, I did not have to open the door to the "dark room" all the way except on the last one.  So maybe 10 repeats at 3.05 is within reach but I don't think 10 at 3.00 is a possibility right at this moment.  That being said, I think before I took my 2 week break , I did 6 repeats at 3.00 so maybe it is possible. 

Week 8 miles
Month 54 miles
Year 806 miles

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