Feb. 21 - Feb. 27
Monday: Didn't run; in Omaha and it was cold :(
Tuesday: 13 Miler across the dam and on highways in Nebraska before coming back across the bridge and back to Yankton
Wednesday: Didn't Run; Knees were sore from 13 miler
Thursday: 4 miles on treadmill @ hospital; cold and windy
Friday: 5 miles easy through Yankton
Saturday: Didn't run
Sunday: 5 miles easy through Yankton
Total Miles: 27
Not the best week for getting mileage but it was pretty cold all week and my knees were a little banged up from the Tuesday long run.
USD Invite - 2009. Me running with former DSU teammate Sandy
Sunday, February 27, 2011
Tuesday, February 22, 2011
Good mileage boost week
Feb. 14 - Feb. 20
Monday: Dropped off NW of Yankton 12 miles out; 1 hr, 29 mins, 3 seconds; 7:25 pace overall; tried to take it easy but felt really good
Tuesday: 5 miles around Yankton; 35:20, 7:04 pace; felt good
Wednesday: Dome; 4x500 w 75 second rest: 1:38-1:39-1:39-1:39, 4x300 w 100 jog: 57-56-55-52; even 4 miles with warm-up and cool-down
Thursday: 7 miles; 49:50 on bike trail, 7:07 pace; good run although the last 2 miles I really had to use the bathroom :(
Friday: 5 miles around Yankton, 2 miles of it were a tempo pace under 7 slightly but did not feel that great
Saturday: 5 miles on trails in Lincoln, NE; 7:12 pace overall but the 2nd half of the run was much faster due to strong tail wind
Sunday: Rest
Total Miles: 38
The weather was pretty great most of this week so it was a good week to bump up the mileage. I was very pleased with how I felt on every run except for Friday; even the 12-miler seemed pretty easy and I ended up running about 20 seconds quicker per mile than planned.
Monday: Dropped off NW of Yankton 12 miles out; 1 hr, 29 mins, 3 seconds; 7:25 pace overall; tried to take it easy but felt really good
Tuesday: 5 miles around Yankton; 35:20, 7:04 pace; felt good
Wednesday: Dome; 4x500 w 75 second rest: 1:38-1:39-1:39-1:39, 4x300 w 100 jog: 57-56-55-52; even 4 miles with warm-up and cool-down
Thursday: 7 miles; 49:50 on bike trail, 7:07 pace; good run although the last 2 miles I really had to use the bathroom :(
Friday: 5 miles around Yankton, 2 miles of it were a tempo pace under 7 slightly but did not feel that great
Saturday: 5 miles on trails in Lincoln, NE; 7:12 pace overall but the 2nd half of the run was much faster due to strong tail wind
Sunday: Rest
Total Miles: 38
The weather was pretty great most of this week so it was a good week to bump up the mileage. I was very pleased with how I felt on every run except for Friday; even the 12-miler seemed pretty easy and I ended up running about 20 seconds quicker per mile than planned.
Tuesday, February 15, 2011
The cold crappy weather continues
Feb. 7 - Feb. 13
Monday: Biked at fitness center; very cold and windy outside
Tuesday: 4 miles on treadmill @ fitness center; still negative temps plus wind
Wednesday: Dome: 1000, 2-500's, 4-250's with 90 second rest: 3:23-1:35-1:33-44-42-42-41; 4x200 with 60 second rest: 32-33-32-33; workout went well but it was tough
Thursday: 5 miles around Yankton in 36:41, 7:20 pace; lifted, felt ok but the run was a little tough
Friday: 5 miles easy around Yankton
Saturday: Ran 7 miles on bike trail in Yankton; 50:17, 7:10 pace; very nice out and felt really good
Sunday: Drove to Minneapolis and back for a concert, didn't get a run in
Total Miles: 25
I didn't get the mileage this week that I was after but that is the way it goes with the weather. Next week I hope to get at least 40 miles. I'll be in France for 8 days over Spring break and will not be able to run at all while I am over there so I want to get some good mileage built up so a week off wont hurt my training too much.
Monday: Biked at fitness center; very cold and windy outside
Tuesday: 4 miles on treadmill @ fitness center; still negative temps plus wind
Wednesday: Dome: 1000, 2-500's, 4-250's with 90 second rest: 3:23-1:35-1:33-44-42-42-41; 4x200 with 60 second rest: 32-33-32-33; workout went well but it was tough
Thursday: 5 miles around Yankton in 36:41, 7:20 pace; lifted, felt ok but the run was a little tough
Friday: 5 miles easy around Yankton
Saturday: Ran 7 miles on bike trail in Yankton; 50:17, 7:10 pace; very nice out and felt really good
Sunday: Drove to Minneapolis and back for a concert, didn't get a run in
Total Miles: 25
I didn't get the mileage this week that I was after but that is the way it goes with the weather. Next week I hope to get at least 40 miles. I'll be in France for 8 days over Spring break and will not be able to run at all while I am over there so I want to get some good mileage built up so a week off wont hurt my training too much.
Sunday, February 6, 2011
Jan. 31 - Feb. 6
Monday: Very cold and windy; Ran on treadmill at fitness center. 10 miles; averaged 7:30-7:35 pace. Felt ok but very boring
Tuesday: Treadmill at fitness center again; 3 miles; terrible run - couldn't manage a pace and felt very sluggish so quit early
Wednesday: Dome in Vermillion; 500-1000-1500-1000-500; with 1 min, 2 min, 3 min, 2min, and 1 min rest: 1:38-3:22-5:12-3:21-1:34; 4x200 with equal rest: 34-35-34-33; good workout but hurt pretty bad throughout
Thursday: Easy 5-miler in 36:17
Friday: Easy 4-miler on bike trail in Yankton
Saturday: Frostbite 4 in Beresford: 24:27, 5th place overall and won my age group; first 2-miles were sub 6 minute, slowed down last 2 miles; 3 miles on bike trail in SF later in afternoon
Sunday: Rest
Total Miles: 33
In other news I bought a Garmin 110 on Saturday so now I will become a pace/distance freak! Also, I got some of last year's Kayano 16's on clearance... so I'm set on shoes for a while.
Tuesday: Treadmill at fitness center again; 3 miles; terrible run - couldn't manage a pace and felt very sluggish so quit early
Wednesday: Dome in Vermillion; 500-1000-1500-1000-500; with 1 min, 2 min, 3 min, 2min, and 1 min rest: 1:38-3:22-5:12-3:21-1:34; 4x200 with equal rest: 34-35-34-33; good workout but hurt pretty bad throughout
Thursday: Easy 5-miler in 36:17
Friday: Easy 4-miler on bike trail in Yankton
Saturday: Frostbite 4 in Beresford: 24:27, 5th place overall and won my age group; first 2-miles were sub 6 minute, slowed down last 2 miles; 3 miles on bike trail in SF later in afternoon
Sunday: Rest
Total Miles: 33
In other news I bought a Garmin 110 on Saturday so now I will become a pace/distance freak! Also, I got some of last year's Kayano 16's on clearance... so I'm set on shoes for a while.
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