C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | |
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1 | Week: | DAY: | DATE: | Goal of Run | Planned Distance | Actual Distance | Time | Ave Pace | Best Pace | Ave Speed | Max Speed | Total Calories | Total Ascent | Total Decent | Notes: |
2 | 1 | Wednesday | 4/7/2010 | Found out I was selected in lottery! | |||||||||||
3 | 1 | Thursday | 4/8/2010 | ||||||||||||
4 | 1 | Friday | 4/9/2010 | ||||||||||||
5 | 1 | Saturday | 4/10/2010 | Build Base | 5.52 | 5.52 | 0:55:22 | 10.02 | 9.42 | 6 | 10.6 | 771 | 1146 | 1167 | I tried to stay under control (never getting to tired). Some shin tightness early on in the run; I should try to stretch more before and after runs. |
6 | 1 | Sunday | 4/11/2010 | 0 | Felt fine; had good night sleep | ||||||||||
7 | 2 | Monday | 4/12/2010 | Build Base | 5.52 | 5.52 | 0:55:12 | 9.6 | 9.54 | 6 | 11.2 | 542 | 731 | 702 | Felt good, had to retie my shoe, felt like it would have been faster, had a sore back going into run (due to lifting odd object not running related). I stretched a little more before and after; still should try to do more. |
8 | 2 | Tuesday | 4/13/2010 | 0 | I didn't sleep great and seemed not great all day. Don't think it is running related; my body feels great. | ||||||||||
9 | 2 | Wednesday | 4/14/2010 | 0 | |||||||||||
10 | 2 | Thursday | 4/15/2010 | Build Base | 3.24 | 3.24 | 0:29:38 | 9.08 | 8.57 | 6.6 | 10.6 | 383 | 479 | 506 | First mid-week run; fist run w/o music. |
11 | 2 | Friday | 4/16/2010 | 0 | |||||||||||
12 | 2 | Saturday | 4/17/2010 | Build Base | 5.54 | 5.54 | 0:55:14 | 9.59 | 9.44 | 6 | 11 | 664 | 1173 | 1253 | Felt good. Did good job of stretching first; no stiffness at the start of run. Continued with no music; no issues |
13 | 2 | Sunday | 4/18/2010 | 0 | |||||||||||
14 | 3 | Monday | 4/19/2010 | Long Run | 6.072 | 6.44 | 1:02:19 | 9.41 | 9.38 | 6.2 | 11.4 | 761 | 895 | 890 | Felt great. Was a little stiff in the morning but I think that was mostly nerves. The new shoes gave great support; helped my stride. I felt like I was moving fast the whole time but was comfortable. Had to improvise route to reach goal. (Slightly over the 10% increase but shouldn't be a problem.) |
15 | 3 | Tuesday | 4/20/2010 | 0 | No negative effect from the "long run". | ||||||||||
16 | 3 | Wednesday | 4/21/2010 | 0 | |||||||||||
17 | 3 | Thursday | 4/22/2010 | Build Base | 3.09 | 3.09 | 0:29:22 | 9.3 | 9.24 | 6.3 | 9.5 | 363 | 668 | 615 | Felt sluggish the whole time. Didn't eat much today. Wore old sneakers (rain) not as comfortable. |
18 | 3 | Friday | 4/23/2010 | 0 | |||||||||||
19 | 3 | Saturday | 4/24/2010 | Build Base | 5.57 | 5.57 | 0:55:26 | 9.56 | 9.45 | 6 | 11.2 | 666 | 861 | 900 | Felt sluggish most of the time, had periods where I was very comforable enjoying the run. However, I was moving at a slow rate during that time (10:13 - 10:32 pace). Left ankel is a little sore post run. |
20 | 3 | Sunday | 4/25/2010 | 0 | Ankel feels fine. | ||||||||||
21 | 4 | Monday | 4/26/2010 | Long Run | 6.6792 | 6.96 | 1:09:53 | 10.02 | 9.5 | 6 | 9.5 | 827 | 840 | 866 | First run in the rain! Jacket and shirt got very wet; led to nipple soreness (need to get better jacket) Felt good during the run; very enjoyable. Had to stop twice because of a pebble in my shoe. |
22 | 4 | Tuesday | 4/27/2010 | 0 | |||||||||||
23 | 4 | Wednesday | 4/28/2010 | 0 | |||||||||||
24 | 4 | Thursday | 4/29/2010 | Build Base | 3.03 | 3.03 | 0:27:36 | 9.07 | 8.57 | 6.6 | 10.01 | 355 | 359 | 357 | I felt out of wack the whole run. I started off too quick; I just wanted to get done with the run. As a result I felt sloppy the whole time. |
25 | 4 | Friday | 4/30/2010 | 0 | |||||||||||
26 | 4 | Saturday | 5/1/2010 | Build Base | 5.2 | 5.2 | 0:57:48 | 11.06 | 10.07 | 5.4 | 9.2 | 604 | 845 | 857 | Tough Run - had to walk a few times. It was very hot and I was tired going into the run (mowed grass earlier in the day and the day before). I could have grunted through but didn't want to push too hard considering it was supposed to be an easy run. The run felt hillier than the ascent total. Monday's long run is going to be a big test. I will need to go very slow and just finish strong. |
27 | 4 | Sunday | 5/2/2010 | 0 | |||||||||||
28 | 5 | Monday | 5/3/2010 | Long Run | 7.34712 | 7.4 | 1:18:17 | 10.35 | 10.07 | 5.7 | 8.8 | 890 | 1078 | 1060 | Felt good. I'm glad this run went better than the other day. This was the first run that I ate a liquid gel. I ate it around mile 4 (but ate it slowly over time). I ate orange flavored "Cytomax energy gel" (it is caffenated). Felt strong at the end felt like I could have easily gone longer. |
29 | 5 | Tuesday | 5/4/2010 | 0 | |||||||||||
30 | 5 | Wednesday | 5/5/2010 | 0 | |||||||||||
31 | 5 | Thursday | 5/6/2010 | Build Base | 3.41 | 3.41 | 0:31:06 | 9.08 | 8.57 | 6.6 | 9.5 | 398 | 300 | 290 | My legs felt a little tight the whole time. I pushed it a little the whole time but kept me breath controled and tried to focus on my form. All in all a good run. |
32 | 5 | Friday | 5/7/2010 | 0 | |||||||||||
33 | 5 | Saturday | 5/8/2010 | Build Base | 5.56 | 5.56 | 0:54:38 | 9.49 | 9.28 | 6.1 | 9.5 | 663 | 912 | 908 | Felt good; at times felt like I had perfect form. |
34 | 5 | Sunday | 5/9/2010 | 0 | |||||||||||
35 | 6 | Monday | 5/10/2010 | Long Run | 8.081832 | 8.03 | 1:21:33 | 10.1 | 9.33 | 5.9 | 9.1 | 963 | 1239 | 1221 | good long run; I liked the course. I had a berry gel. It was good but I'm not sure if I needed it for this run. |
36 | 6 | Tuesday | 5/11/2010 | 0 | I little tight (very little). Should increase after run stretching | ||||||||||
37 | 6 | Wednesday | 5/12/2010 | 0 | |||||||||||
38 | 6 | Thursday | 5/13/2010 | Build Base | 3.07 | 3.07 | 0:26:47 | 8.44 | 8.4 | 6.9 | 11.1 | 358 | 460 | 457 | All three full miles under 9min. I felt slow in the second mile. After seeing that it was under 9, I pushed to see if it could get all three. I felt goog but need to slow down. Just putting in the time to do effecient runs is more important than the time associated with each mile or run. |
39 | 6 | Friday | 5/14/2010 | 0 | |||||||||||
40 | 6 | Saturday | 5/15/2010 | Build Base | 5.55 | 5.55 | 0:56:20 | 10.09 | 10 | 5.9 | 8.2 | 663 | 709 | 750 | Was tired from mowing Nancy's lawn and going to the park earlier in the day. My goal was to take it slow at stay steady. At times my speed may have fluxuated but I thnk it was pretty constant. |
41 | 6 | Sunday | 5/16/2010 | 0 | |||||||||||
42 | 7 | Monday | 5/17/2010 | Long Run | 8.8900152 | 9.09 | 1:34:28 | 10.23 | 9.57 | 5.8 | 10.9 | 1093 | 1409 | 1397 | The run went well. I ran basicly the same long run as last week but backwards and added a little to reach the new mileage. I felt strong the whole time. At the very begining, I was a little tired but warmed up after mile 2. I ate the gel pack a little after mile 5. This gel had no caffeine(Carb BOOM Energy Gel). It worked fine but the flavor wasn't the best (Apple Cinnamon)(not bad but not great). I still want to get the honey based kind. |
43 | 7 | Tuesday | 5/18/2010 | ||||||||||||
44 | 7 | Wednesday | 5/19/2010 | ||||||||||||
45 | 7 | Thursday | 5/20/2010 | Build Base | 3.17 | 3.17 | 0:28:13 | 8.55 | 8.55 | 6.7 | 9.7 | 370 | 455 | 454 | No problems. |
46 | 7 | Friday | 5/21/2010 | ||||||||||||
47 | 7 | Saturday | 5/22/2010 | Build Base | 5.61 | 5.61 | 0:56:51 | 10.08 | 9.52 | 5.9 | 9.2 | 672 | 802 | 860 | Felt a little tired; I ran later in the day (4:00). I just wanted to get the run over with before it got any later. At points near the end I felt my form was real good; my ankels felt loose and flexable. |
48 | 7 | Sunday | 5/23/2010 | ||||||||||||
49 | 8 | Monday | 5/24/2010 | Long Run | 9.77901672 | 10 | 1:40:11 | 10.01 | 9.18 | 6 | 10.1 | 1194 | 1661 | 1684 | Felt good. I got to use the Stinger gel pack. It was great; the best gel I've used so far. The toughest part of the run was the end because I was trying to add mileage to reach 10 miles. I think if I didn't have to think of what way to run I would have felt a little better. I think my form was good most of the time. I'm glad to have gone over 10 miles for the first time since I started training for NYC. |
50 | 8 | Tuesday | 5/25/2010 | ||||||||||||
51 | 8 | Wednesday | 5/26/2010 | ||||||||||||
52 | 8 | Thursday | 5/27/2010 | Build Base | 3.22 | 3.22 | 0:28:39 | 8.54 | 8.44 | 6.7 | 8.6 | 377 | 566 | 545 | I labored through this run. The time was pretty good but never felt comfortable during the run. |
53 | 8 | Friday | 5/28/2010 | ||||||||||||
54 | 8 | Saturday | 5/29/2010 | Build Base | 5.54 | 5.54 | 0:54:06 | 9.46 | 9.33 | 6.1 | 10.6 | 664 | 957 | 956 | normal run |
55 | 8 | Sunday | 5/30/2010 | ||||||||||||
56 | 9 | Monday | 5/31/2010 | Long Run | 10.75691839 | 10.61 | 2:06:33 | 11.56 | 10.01 | 5 | 8.2 | 1158 | 1064 | 1121 | Tough run! Still had a head cold when I woke up but decided to push through. The heat didn't help either. Somewhere around mile 4.5 I started to walk. From there on I walked/jogged. Jogging after walking made my legs hurt so as time went on it got tougher and tougher. I started to have real doubts about being able to do the 26.2. I still have a long way to go but I need to stay focused. |
57 | 9 | Tuesday | 6/1/2010 | ||||||||||||
58 | 9 | Wednesday | 6/2/2010 | ||||||||||||
59 | 9 | Thursday | 6/3/2010 | Build Base | 5.55 | 5.55 | 0:51:00 | 9.11 | 8.46 | 6.5 | 10.7 | 655 | 961 | 952 | I still felt sick but wanted to get out there. I decided to run a little farther than normal on Thus because I was not going to add mileage to this weeks long run. I pushed myself and did fairly well. Considering at times I couldn't breath because my nose was so stuffed this run proves that I've been improving. |
60 | 9 | Friday | 6/4/2010 | Went Golfing; the sun and beers really made me tired. | |||||||||||
61 | 9 | Saturday | 6/5/2010 | Skipped my run. I'm still battling a cold and felt a little dehydrated from golf. I hope that skipping this run will enable me to effectively finish my long run on Monday. | |||||||||||
62 | 9 | Sunday | 6/6/2010 | ||||||||||||
63 | 10 | Monday | 6/7/2010 | Long Run | 11.83261023 | 13.16 | 2:14:18 | 10.12 | 9.48 | 5.9 | 10.4 | 1576 | 1465 | 1486 | It felt great to have a successful run! After a few tough runs, a missed run and still not feeling 100% I needed this run to keep me feeling positive. Rose met me on the course and gave me some water. This was a big help. It was the first run that I was able to drink during the run. Since I felt great I added some distance so that I could reach the 13.1 distance (1/2 way to go!). This was a real emotional positive push. Then to see my time I couldn't be happer with this run. However, today was the first time that my legs felt truely tired after the run. I'm sure I'll be fine but I will need to stop pushing and continue with the plan. But at this point I feel that I'm on pace to meet my goals! |
64 | 10 | Tuesday | 6/8/2010 | ||||||||||||
65 | 10 | Wednesday | 6/9/2010 | ||||||||||||
66 | 10 | Thursday | 6/10/2010 | Build Base | 3.09 | 3.09 | 0:28:12 | 9.07 | 8.57 | 6.6 | 8.7 | 362 | 402 | 425 | |
67 | 10 | Friday | 6/11/2010 | ||||||||||||
68 | 10 | Saturday | 6/12/2010 | Build Base | 5.53 | 5.53 | 0:50:49 | 9.12 | 8.57 | 6.5 | 10.2 | 655 | 628 | 670 | Drank. |
69 | 10 | Sunday | 6/13/2010 | Drank. | |||||||||||
70 | 11 | Monday | 6/14/2010 | Long Run | 13.01587125 | 6.33 | 1:10:13 | 11.06 | 9.38 | 5.4 | 8.3 | 722 | 699 | 683 | McDonald's. Worst run ever! I was planning on going around 12 miles. A little after mile 5 I got real hot then broke out into a heavy sweat. Then I began to get real itchy. I walked/jogged a little farther then realized then I had to stop. Luckily my route was near the Cleary's house. Ritz drove me home. When I got home I took a shower. My body is puffy red itchy. I am in pain. According to the internet I have heat rash. It sucks! |
71 | 11 | Tuesday | 6/15/2010 | 0 | |||||||||||
72 | 11 | Wednesday | 6/16/2010 | 0 | |||||||||||
73 | 11 | Thursday | 6/17/2010 | 0 | took off to recoup from heat rash | ||||||||||
74 | 11 | Friday | 6/18/2010 | 0 | |||||||||||
75 | 11 | Saturday | 6/19/2010 | 0 | took off to recoup from heat rash | ||||||||||
76 | 11 | Sunday | 6/20/2010 | 0 | |||||||||||
77 | 12 | Monday | 6/21/2010 | 14.31745838 | 0 | took off to recoup from heat rash | |||||||||
78 | Tuesday | 6/22/2010 | 0 | ||||||||||||
79 | Wednesday | 6/23/2010 | Build Base | 3.5 | 3.5 | I ran about 3.5 miles or so on a hotel treadmill | |||||||||
80 | Thursday | 6/24/2010 | 0 | ||||||||||||
81 | Friday | 6/25/2010 | Build Base | 5.55 | 5.55 | 0:53:09 | 9.34 | 9.25 | 6.3 | 11.1 | 657 | 863 | 887 | I woke up early and ran to beat the heat. It felt good to get out and run after my break. I felt a little timid and nervous but that was more about what lies ahead. To overcome I'll just have to take each day as it comes and deal with the task at hand. | |
82 | Saturday | 6/26/2010 | Build Base | 5.57 | 5.57 | 0:54:48 | 9.5 | 9.22 | 6.1 | 9.7 | 664 | 804 | 810 | ||
83 | Sunday | 6/27/2010 | 0 | ||||||||||||
84 | 13 | Monday | 6/28/2010 | 15.74920422 | 0 | ||||||||||
85 | Tuesday | 6/29/2010 | 0 | ||||||||||||
86 | Wednesday | 6/30/2010 | 0 | ||||||||||||
87 | Thursday | 7/1/2010 | 0 | ||||||||||||
88 | Friday | 7/2/2010 | 0 | ||||||||||||
89 | Saturday | 7/3/2010 | 0 | Happy Birthday Vince! | |||||||||||
90 | Sunday | 7/4/2010 | 0 | ||||||||||||
91 | 14 | Monday | 7/5/2010 | 17.32412464 | 0 | ||||||||||
92 | Tuesday | 7/6/2010 | |||||||||||||
93 | Wednesday | 7/7/2010 | Build Base | 5.53 | 5.53 | 0:55:52 | 10.07 | 9.56 | 5.9 | 8.2 | 660 | 507 | 540 | Basic run.... getting ready to begin final push | |
94 | Thursday | 7/8/2010 | |||||||||||||
95 | Friday | 7/9/2010 | |||||||||||||
96 | Saturday | 7/10/2010 | |||||||||||||
97 | Sunday | 7/11/2010 | |||||||||||||
98 | 15 | Monday | 7/12/2010 | 10 | 12.05 | 2:35:33 | 12.54 | 10.32 | 4.6 | 7 | 1366 | 1687 | 1651 | Ran with Phil. It was different but fun. We planned on doing around 8 or 9. After getting into the run we decided to push for 13. Slightly after the 10 we decided to walk. We still went the plan but decided it wasn't worth goin gover the set miles and risk injury. It was Phil's first long run in a while. --- We walked two miles after running. I probably could have run the whole thing but I didn't mind the cool down walk. I have softball tonight so hopefully I'll have a little energy in the tanks. This is my first run in the final 4 month push. I feel good about where I am but know that I have a lot of work to do! | |
99 | Tuesday | 7/13/2010 | 0 | ||||||||||||
100 | Wednesday | 7/14/2010 |