Running Report 9/14/15 to 10/2/15

9/14/15 MONDAY
Did 7 quarter mile repeats with a quarter mile jog in between each.  All on the treadmill.

1. 3% incline -- 6.52 pace
2. 3.5% incline -- 6.52 pace
3.  4% incline -- 6.47 pace
4. 4.5% incline -- 6.42 pace
5. 5% incline -- 6.37 pace
6. 5.5% incline -- 6.31 pace
7. 6% incline -- 6.27 pace

About three miles total running.
In the afternoon I ran four miles nice and easy, not timed.

Day 7 miles
Week 7 miles
Month 126 miles
Year 871 miles

9/15/15 TUESDAY
Ran 5 miles on the track.

1. 3.46
2. 3.50
3. 3.47
4. 3.53
5. 3.52
6. 3.51
7. 3.49
8. 3.53
9. 3.58
10. 4.12

Total time 38.55 average of 7.47 minutes per mile.

Week 12 miles
Month 131 miles
Year 876 miles

9/16/15 WEDNESDAY
Ran for thirty minuets this morning, approximately 4 miles.  Started out slow an decreased the speed every 5 minutes until 20 minutes.  Then decreased speed at 20 minutes and again at 25 minutes. 

Week 16 miles
Month 135 miles
Year 880 miles

9/17/15 THURSDAY
Ran 5 miles this morning.

1. 4.09
2. 3.48
3. 3.38
4. 3.54
5. 3.42
6. 3.52
7. 3.46
8. 3.43
9. 3.59
10. 3.56

Total time 38.30 average of 7.42  per mile.

Week 21 miles
Month 140 miles
Year 885 miles

9/18/15 FRIDAY
Ran four miles on the treadmill in the morning.  Half mile splits are as follows:

1. 3.27
2. 3.22
3. 3.20
4. 3.16
5. 3.16
6. 3.13
7. 3.13
8. 2.52

Total time of 26.01 average of about 6.30 per miles

Week 25 miles
Month 144 miles
Year 889 miles

9/19/15 SATURDAY
Ran total of 12 miles in the morning.  Ran six miles, then slow jog for five minutes then rest for seven minutes and thirty four seconds (total rest of 12.34) and then run another six miles.  Here are the half mile splits:

1. 3.33
2. 3.33
3. 3.25
4. 3.36
5. 3.29
6. 3.29
7. 3.32
8. 3.28
9. 3.31
10. 3.29
11. 3.31
12. 3.25

12.34 jog and rest

1. 3.36
2. 3.27
3. 3.28
4. 3.33
5. 3.30
6. 3.31
7. 3.30
8. 3.23
9. 3.27
10. 3.25
11. 3.33
12. 3.24

For the first six miles I averaged 7.01 per mile and for the second six miles I averaged 6.59 per mile.

Week 37 miles
Month 156 miles
Year 901 miles

9/21/15 MONDAY
Ran 4 miles on the treadmill.  Started at 7.30 pace.  Increased the pace by one notch every quarter of a mile until 2.25 miles.  At 2.5 miles I took the incline at 1.5% and the pace to 6.15.  At 2.75 miles I went to 2% incline and 6.00 pace.  At three miles I decreased the pace and the incline until I reached 4 miles. 

Week 4 miles
Month 160 miles
Year 905 miles

9/22/15 TUESADY
Ran four miles on the treadmill.  Overall pace was an average of 7.30 minutes per mile.

Week 8 miles
Month 164 miles
Year 809 miles

9/23/15 WEDNESDAY
Ran four miles on the treadmill.  Finished in 25.55 which is a pace of 6.29 per mile.  At three miles I went to 6.15 pace.  At 3.5 miles I went up to 6.00 pace.  At 3.75 miles I went to 5.54 pace and 1% incline.  At mile 3.9 I wen to 5.49 pace and 1.5% incline, and mile 3.95 -- 2% incline and 5.44 pace.  This was my last continuous hard run before the marathon. 

Week 12 miles
Month 168 miles
Year 813 miles

9/24/15 THURSDAY
Ran 4 miles in the morning.

1. 4.01
2. 3.42
3. 3.46
4. 3.48
5. 3.50
6. 3.44
7. 3.52
8. 4.01

Total time of 30.48 and average of 7.42 per mile.

Week 16 miles
Month 172 miles
Year 817 miles

9/25/15 FRIDAY
Ran four miles.

1. 3.56
2. 3.44
3. 3.54
4. 3.52
5. 3.49
6. 3.47
7. 3.49
8. 4.06

Total time of 31.01 average of 7.45 per mile.

Week 20 miles
Month 176 miles
Year 821 miles

9/26/15 SATURDAY
Ran 8 miles in the morning.

1. 3.37
2. 3.33
3. 3.29
4. 3.33
5. 3.30
6. 3.33
7. 3.33
8. 3.36
9. 3.28
10. 3.26
11. 3.33
12. 3.25
13. 3.26
14. 3.24
15. 3.31
16. 3.28

Total time of 56.12 average of 7.02 per mile.

Week 28 miles
Month 184 miles
Year 829 miles

Right calf muscle did not feel good.  I had to stop several times to discipline my dog and once at the halfway mark to stretch my calf muscle.

9/28/15 MONDAY
Did a slow jog for about 1 mile since my right calf started tightening up so I stopped the run

Week 1 mile
Month 185 miles
Year 830 miles

9/29/15 TUESDAY
Did a 4x400 workout on the treadmill.  400 meters at 6.00 pace and jog 200 meters at 12.00 pace and then repeat four times.

Week 2 miles
Month 186 miles
Year 831 miles

9/30/15 WEDNESDAY AND 10/1/15 THURSDAY
No run either of these days.

10/2/15 FRIDAY
Nice easy two mile jog in the morning.

Week 4 miles
Month 188 miles
Year 833 miles