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