CDEFGHIJKLMNOPQ
1
Week: DAY:DATE:Goal of RunPlanned DistanceActual DistanceTimeAve PaceBest PaceAve SpeedMax SpeedTotal CaloriesTotal AscentTotal DecentNotes:
2
1Wednesday4/7/2010Found out I was selected in lottery!
3
1Thursday4/8/2010
4
1Friday4/9/2010
5
1Saturday4/10/2010Build Base5.525.520:55:2210.029.42610.677111461167I 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
1Sunday4/11/20100Felt fine; had good night sleep
7
2Monday4/12/2010Build Base5.525.520:55:129.69.54611.2542731702Felt 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
2Tuesday4/13/20100I didn't sleep great and seemed not great all day. Don't think it is running related; my body feels great.
9
2Wednesday4/14/20100
10
2Thursday4/15/2010Build Base3.243.240:29:389.088.576.610.6383479506First mid-week run; fist run w/o music.
11
2Friday4/16/20100
12
2Saturday4/17/2010Build Base5.545.540:55:149.599.4461166411731253Felt good. Did good job of stretching first; no stiffness at the start of run. Continued with no music; no issues
13
2Sunday4/18/20100
14
3Monday4/19/2010Long Run6.0726.441:02:199.419.386.211.4761895890Felt 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
3Tuesday4/20/20100No negative effect from the "long run".
16
3Wednesday4/21/20100
17
3Thursday4/22/2010Build Base3.093.090:29:229.39.246.39.5363668615Felt sluggish the whole time. Didn't eat much today. Wore old sneakers (rain) not as comfortable.
18
3Friday4/23/20100
19
3Saturday4/24/2010Build Base5.575.570:55:269.569.45611.2666861900Felt 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
3Sunday4/25/20100Ankel feels fine.
21
4Monday4/26/2010Long Run6.67926.961:09:5310.029.569.5827840866First 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
4Tuesday4/27/20100
23
4Wednesday4/28/20100
24
4Thursday4/29/2010Build Base3.033.030:27:369.078.576.610.01355359357I 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
4Friday4/30/20100
26
4Saturday5/1/2010Build Base5.25.20:57:4811.0610.075.49.2604845857Tough 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
4Sunday5/2/20100
28
5Monday5/3/2010Long Run7.347127.41:18:1710.3510.075.78.889010781060Felt 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
5Tuesday5/4/20100
30
5Wednesday5/5/20100
31
5Thursday5/6/2010Build Base3.413.410:31:069.088.576.69.5398300290My 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
5Friday5/7/20100
33
5Saturday5/8/2010Build Base5.565.560:54:389.499.286.19.5663912908Felt good; at times felt like I had perfect form.
34
5Sunday5/9/20100
35
6Monday5/10/2010Long Run8.0818328.031:21:3310.19.335.99.196312391221good 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
6Tuesday5/11/20100I little tight (very little). Should increase after run stretching
37
6Wednesday5/12/20100
38
6Thursday5/13/2010Build Base3.073.070:26:478.448.46.911.1358460457All 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
6Friday5/14/20100
40
6Saturday5/15/2010Build Base5.555.550:56:2010.09105.98.2663709750Was 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
6Sunday5/16/20100
42
7Monday5/17/2010Long Run8.89001529.091:34:2810.239.575.810.9109314091397The 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
7Tuesday5/18/2010
44
7Wednesday5/19/2010
45
7Thursday5/20/2010Build Base3.173.170:28:138.558.556.79.7370455454No problems.
46
7Friday5/21/2010
47
7Saturday5/22/2010Build Base5.615.610:56:5110.089.525.99.2672802860Felt 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
7Sunday5/23/2010
49
8Monday5/24/2010Long Run9.77901672101:40:1110.019.18610.1119416611684Felt 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
8Tuesday5/25/2010
51
8Wednesday5/26/2010
52
8Thursday5/27/2010Build Base3.223.220:28:398.548.446.78.6377566545I labored through this run. The time was pretty good but never felt comfortable during the run.
53
8Friday5/28/2010
54
8Saturday5/29/2010Build Base5.545.540:54:069.469.336.110.6664957956normal run
55
8Sunday5/30/2010
56
9Monday5/31/2010Long Run10.7569183910.612:06:3311.5610.0158.2115810641121Tough 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
9Tuesday6/1/2010
58
9Wednesday6/2/2010
59
9Thursday6/3/2010Build Base5.555.550:51:009.118.466.510.7655961952I 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
9Friday6/4/2010Went Golfing; the sun and beers really made me tired.
61
9Saturday6/5/2010Skipped 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
9Sunday6/6/2010
63
10Monday6/7/2010Long Run11.8326102313.162:14:1810.129.485.910.4157614651486It 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
10Tuesday6/8/2010
65
10Wednesday6/9/2010
66
10Thursday6/10/2010Build Base3.093.090:28:129.078.576.68.7362402425
67
10Friday6/11/2010
68
10Saturday6/12/2010Build Base5.535.530:50:499.128.576.510.2655628670Drank.
69
10Sunday6/13/2010Drank.
70
11Monday6/14/2010Long Run13.015871256.331:10:1311.069.385.48.3722699683McDonald'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
11Tuesday6/15/20100
72
11Wednesday6/16/20100
73
11Thursday6/17/20100took off to recoup from heat rash
74
11Friday6/18/20100
75
11Saturday6/19/20100took off to recoup from heat rash
76
11Sunday6/20/20100
77
12Monday6/21/201014.317458380took off to recoup from heat rash
78
Tuesday6/22/20100
79
Wednesday6/23/2010Build Base3.53.5I ran about 3.5 miles or so on a hotel treadmill
80
Thursday6/24/20100
81
Friday6/25/2010Build Base5.555.550:53:099.349.256.311.1657863887I 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
Saturday6/26/2010Build Base5.575.570:54:489.59.226.19.7664804810
83
Sunday6/27/20100
84
13Monday6/28/201015.749204220
85
Tuesday6/29/20100
86
Wednesday6/30/20100
87
Thursday7/1/20100
88
Friday7/2/20100
89
Saturday7/3/20100Happy Birthday Vince!
90
Sunday7/4/20100
91
14Monday7/5/201017.324124640
92
Tuesday7/6/2010
93
Wednesday7/7/2010Build Base5.535.530:55:5210.079.565.98.2660507540Basic run.... getting ready to begin final push
94
Thursday7/8/2010
95
Friday7/9/2010
96
Saturday7/10/2010
97
Sunday7/11/2010
98
15Monday7/12/20101012.052:35:3312.5410.324.67136616871651Ran 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
Tuesday7/13/20100
100
Wednesday7/14/2010