Total Mileage: 10.6 miles
Total Time: 1:41:05
Average Pace: 9:32
Ran up past McCoy, down Pond St., over past the International School, around Alfred Stone St, down Hope St, Thayer St, over Angell St, across Henderson Bridge, through Rumford, up Roger Williams Ave then over Fred - to home.
Total Monthly Mileage: 174.3 miles
Tuesday, June 30, 2009
Sunday, June 28, 2009
Five mile make up Sunday
Total Mileage: 5
Total Time: 43:13
Average Pace: 8:38
Splits
8:59
8:49
8:24
8:35
8:25
Total Weekly Mileage: 43
Total Time: 43:13
Average Pace: 8:38
Splits
8:59
8:49
8:24
8:35
8:25
Total Weekly Mileage: 43
Saturday, June 27, 2009
Long(ish) run Saturday
Today was supposed a 15 mile run - however the heat and humidity got the better of me and I had to cut it short.
Total Mileage: 10
Total Time: 1:36:00
Average Pace: 9:36
I will try to get 5 in tomorrow...before it gets hot.
Total Mileage: 10
Total Time: 1:36:00
Average Pace: 9:36
I will try to get 5 in tomorrow...before it gets hot.
Friday, June 26, 2009
5 mile recovery
Total Mileage: 5
Total Time: 44:30
Average Pace: 8:54
Splits
9:48
9:00
9:00
8:58
7:54
Today was the first run without the Garmin. Had to send it back due to 3 rows of completely dead pixels. Replacement being shipped 10-14 days after they receive mine. So I'll be "old school" running for a bit.
Total Time: 44:30
Average Pace: 8:54
Splits
9:48
9:00
9:00
8:58
7:54
Today was the first run without the Garmin. Had to send it back due to 3 rows of completely dead pixels. Replacement being shipped 10-14 days after they receive mine. So I'll be "old school" running for a bit.
Wednesday, June 24, 2009
Ten mile recovery
Total Mileage: 10
Total Time: 1:31:25
Average Pace: 9:08
Average heart rate: 145
Max heart rate: 167
Splits
9:55 / 128
9:24 / 136
9:20 / 141
9:20 / 146
9:02 / 144
9:16 / 149
8:51 / 149
8:42 / 152
8:55 / 153
8:37 / 159
Weather
Temperature: 61.7°F avg. / 62.6°F high
Wind Speed: NE 9.2 avg. / NE 9.2 max.
Total Time: 1:31:25
Average Pace: 9:08
Average heart rate: 145
Max heart rate: 167
Splits
9:55 / 128
9:24 / 136
9:20 / 141
9:20 / 146
9:02 / 144
9:16 / 149
8:51 / 149
8:42 / 152
8:55 / 153
8:37 / 159
Weather
Temperature: 61.7°F avg. / 62.6°F high
Wind Speed: NE 9.2 avg. / NE 9.2 max.
Tuesday, June 23, 2009
Five mile recovery
Total Mileage: 5
Total Time: 46:14
Average Pace: 9:15
Average heart rate: 144
Max heart rate: 157
Splits
9:35 / 134
9:05 / 142
8:58 / 148
9:15 / 147
9:20 / 148
Weather
Temperature: 63.5°F avg / 64.4°F high
Wind Speed: NE 14.4 avg. / NE 17.2 max.
Total Time: 46:14
Average Pace: 9:15
Average heart rate: 144
Max heart rate: 157
Splits
9:35 / 134
9:05 / 142
8:58 / 148
9:15 / 147
9:20 / 148
Weather
Temperature: 63.5°F avg / 64.4°F high
Wind Speed: NE 14.4 avg. / NE 17.2 max.
Monday, June 22, 2009
Eight miles with 10x100meter strides
Total Mileage: 8
Total Time: 1:10:21
Average Pace: 8:47
Average heart rate: 155 bpm
Max heart rate: 175 bpm
Average speed: 6.8 mph
Max speed: 12.1 mph
Splits
9:23 / 136
8:52 / 146
8:27 / 154
8:33 / 159
8:27 / 161
8:22 / 164
8:50 / 162
9:26 / 156
I started the pickups at mile four and finished the last one just past mile six. Recovery between pickups was for 1:30.
Total Time: 1:10:21
Average Pace: 8:47
Average heart rate: 155 bpm
Max heart rate: 175 bpm
Average speed: 6.8 mph
Max speed: 12.1 mph
Splits
9:23 / 136
8:52 / 146
8:27 / 154
8:33 / 159
8:27 / 161
8:22 / 164
8:50 / 162
9:26 / 156
I started the pickups at mile four and finished the last one just past mile six. Recovery between pickups was for 1:30.
Saturday, June 20, 2009
Fourteen mile long run
Total Mileage: 14
Total Time: 2:11:31
Average Pace: 9:23
Average speed: 6.4 mph
Max speed: 10.4 mph
Splits
9:28
9:36
9:33
9:39
9:49
9:19
9:30
9:49
9:28
9:23
9:26
9:15
9:01
8:10
Weather
Temperature: 61.7°F avg. / 62.6°F high
Wind Speed: SE 2.3 avg. / SE 5.8 max.
Total Weekly Mileage: 43.1
Total Time: 2:11:31
Average Pace: 9:23
Average speed: 6.4 mph
Max speed: 10.4 mph
Splits
9:28
9:36
9:33
9:39
9:49
9:19
9:30
9:49
9:28
9:23
9:26
9:15
9:01
8:10
Weather
Temperature: 61.7°F avg. / 62.6°F high
Wind Speed: SE 2.3 avg. / SE 5.8 max.
Total Weekly Mileage: 43.1
Friday, June 19, 2009
Four mile recovery run
Total Mileage: 4
Total Time: 37:46
Average Pace: 9:26
Average heart rate: 144
Max heart rate: 163
Average speed: 6.4 mph
Max Speed: 8.7 mph
Splits
10:03 / 131
9:24 / 142
9:04 / 153
9:14 / 152
Weather
Temperature: 64.4°F
Wind Speed: S 8.1 mph
Total Time: 37:46
Average Pace: 9:26
Average heart rate: 144
Max heart rate: 163
Average speed: 6.4 mph
Max Speed: 8.7 mph
Splits
10:03 / 131
9:24 / 142
9:04 / 153
9:14 / 152
Weather
Temperature: 64.4°F
Wind Speed: S 8.1 mph
Wednesday, June 17, 2009
Eight miles with four at 15k/Half Marathon Pace
Total Mileage: 8
Total Time: 1:08:31
Average Pace: 8:33
Average heart rate: 160 bpm
Max heart rate: 177 bpm
Average Speed: 7.0 mph
Max Speed: 9.2 mph
Splits
9:25 / 143
9:23 / 142
7:57 / 161
7:53 / 169
7:38 / 170
7:33 / 173
9:10 / 165
9:29 / 161
Warm up/Cool down mileage: 4
Warm up/Cool down time: 37:30
Warm up/Cool down pace: 9:22
Tempo mileage: 4
Tempo time: 31:01
Tempo pace: 7:45
Weather
Temperature: 69.8°F avg
Wind Speed: SSW 5.8 avg.
Total Time: 1:08:31
Average Pace: 8:33
Average heart rate: 160 bpm
Max heart rate: 177 bpm
Average Speed: 7.0 mph
Max Speed: 9.2 mph
Splits
9:25 / 143
9:23 / 142
7:57 / 161
7:53 / 169
7:38 / 170
7:33 / 173
9:10 / 165
9:29 / 161
Warm up/Cool down mileage: 4
Warm up/Cool down time: 37:30
Warm up/Cool down pace: 9:22
Tempo mileage: 4
Tempo time: 31:01
Tempo pace: 7:45
Weather
Temperature: 69.8°F avg
Wind Speed: SSW 5.8 avg.
Tuesday, June 16, 2009
Barber Pond Run
Total Miles: 6
Total Time: 57:25
Average Pace: 9:34
Average heart rate: 141 bpm
Max heart rate: 172 bpm
Average speed: 6.3 mph
Max speed: 9.7 mph
Splits
9:37 / 138
10:00 / 136
10:04 / 142
9:57 / 136
9:28 / 142
8:17 / 154
Weather
Temperature: 59.9°F avg. / 60.8°F high
Wind Speed: NE 10.9 avg. / NE 11.5 max.
Picked up in the last mile from about .6 miles out in the 8:30 range. Then after crossing 138 I kicked all under 7:30s, the last .1+ mile under 7:00.
Total Time: 57:25
Average Pace: 9:34
Average heart rate: 141 bpm
Max heart rate: 172 bpm
Average speed: 6.3 mph
Max speed: 9.7 mph
Splits
9:37 / 138
10:00 / 136
10:04 / 142
9:57 / 136
9:28 / 142
8:17 / 154
Weather
Temperature: 59.9°F avg. / 60.8°F high
Wind Speed: NE 10.9 avg. / NE 11.5 max.
Picked up in the last mile from about .6 miles out in the 8:30 range. Then after crossing 138 I kicked all under 7:30s, the last .1+ mile under 7:00.
Monday, June 15, 2009
Monday long run
Total Mileage: 11.1
Total Time: 1:41:55
Average Pace: 9:10
Average heart rate: 149 bpm
Max heart rate: 173 bpm
Average speed: 6.5 mph
Max speed: 9.8 mph
Splits
9:23 / 143
9:00 / 144
8:36 / 152
8:53 / 156
8:44 / 153
9:01 / 157
9:17 / 152
10:02 / 142
9:25 / 145
9:17 / 149
9:29 / 151
:42 / 166 (for .1 miles 6:53 pace)
Weather
Temperature: 63°F avg.
Wind Speed: ESE 6.4 avg./ESE 10.4 max.
Total Time: 1:41:55
Average Pace: 9:10
Average heart rate: 149 bpm
Max heart rate: 173 bpm
Average speed: 6.5 mph
Max speed: 9.8 mph
Splits
9:23 / 143
9:00 / 144
8:36 / 152
8:53 / 156
8:44 / 153
9:01 / 157
9:17 / 152
10:02 / 142
9:25 / 145
9:17 / 149
9:29 / 151
:42 / 166 (for .1 miles 6:53 pace)
Weather
Temperature: 63°F avg.
Wind Speed: ESE 6.4 avg./ESE 10.4 max.
Steve in a Speedo give away
"Steve in a Speedo?" is having a contest at his blog for a $75 gift certificate at OnlineShoes.com.
Click here to read more about it.
Click here to read more about it.
Saturday, June 13, 2009
Long run Saturday in Cranston
Long run day today - I needed a relatively flat course today so I headed to the Cranston Bike path. Three mile warm up, seven at marathon pace, three mile cool down. Felt good for most of the run, near the end I was definitely feeling the wake up at 5:30am to go run 13 miles.
Total Mileage: 13
Total Time: 1:54:56
Average Pace: 8:50
Average Speed: 6.8 mph
Max Speed: 9.9 mph
Splits
9:35
9:28
9:33
8:28
8:13
8:19
8:15
8:00
8:10
8:00
9:16
9:45
9:49
Warm up/Cool down miles: 6
Warm up/Cool down time: 57:32
Warm up/Cool down pace: 9:35
MP Miles: 7
MP time: 57:24
MP Pace: 8:12
Total Weekly Mileage: 41
Total Mileage: 13
Total Time: 1:54:56
Average Pace: 8:50
Average Speed: 6.8 mph
Max Speed: 9.9 mph
Splits
9:35
9:28
9:33
8:28
8:13
8:19
8:15
8:00
8:10
8:00
9:16
9:45
9:49
Warm up/Cool down miles: 6
Warm up/Cool down time: 57:32
Warm up/Cool down pace: 9:35
MP Miles: 7
MP time: 57:24
MP Pace: 8:12
Total Weekly Mileage: 41
Friday, June 12, 2009
Easy friday 4 miles
Total Mileage: 4
Total Time: 36:50
Average Pace: 9:12
Splits
9:59
9:44
8:55
8:11
Left Garmin at home so had to run with old watch.....
Total Time: 36:50
Average Pace: 9:12
Splits
9:59
9:44
8:55
8:11
Left Garmin at home so had to run with old watch.....
Wednesday, June 10, 2009
Ten mile try #2
Today Drew and I went out to make up for yesterdays run. We basically just flip flopped Tuesday and Wednesdays planned run. So today ....10.
Total mileage: 10
Total Time: 1:36:21
Average Pace: 9:38
Average Heart Rate: 139
Max Heart Rate: 157
Average Speed: 6.2 mph
Max Speed: 8.3 mph
Splits
9:50 / 136
9:26 / 139
9:32 / 141
9:43 / 140
9:29 / 137
9:50 / 142
9:38 / 138
9:27 / 139
9:25 / 142
10:00 / 139
Total mileage: 10
Total Time: 1:36:21
Average Pace: 9:38
Average Heart Rate: 139
Max Heart Rate: 157
Average Speed: 6.2 mph
Max Speed: 8.3 mph
Splits
9:50 / 136
9:26 / 139
9:32 / 141
9:43 / 140
9:29 / 137
9:50 / 142
9:38 / 138
9:27 / 139
9:25 / 142
10:00 / 139
Tuesday, June 9, 2009
Rainy run
Well today was supposed to be a ten mile run. However - the heavy rains cut it down to 6 miles. Even though it was raining it felt great. I stayed with Justin who was doing tempo intervals. Since it was raining so hard I decided to leave the Garmin at my desk.
Total mileage: 6
Total Time: 51:56
Average Pace: 8:39
Splits
8:30
8:17
8:58
8:08
9:11
8:49
Total mileage: 6
Total Time: 51:56
Average Pace: 8:39
Splits
8:30
8:17
8:58
8:08
9:11
8:49
Monday, June 8, 2009
8 miles with 10x100 strides
Day eight of marathon training ....eight miles with 10x100 strides.
Total Mileage: 8.00
Total Time: 1:13:44
Average Pace: 9:13
Average heart rate: 150 bpm
Max heart rate: 175 bpm
Average Speed: 6.5 mph
Max speed: 14.0 mph
Splits (Time/Heart rate)
9:55 / 134
9:19 / 144
9:10 / 148
9:15 / 152
8:47 / 153
8:57 / 159
9:12 / 158
9:07 / 156
Each 100 meter strides was done around 22 seconds. I added one more at the end for a final kick gate to gate.
Total Mileage: 8.00
Total Time: 1:13:44
Average Pace: 9:13
Average heart rate: 150 bpm
Max heart rate: 175 bpm
Average Speed: 6.5 mph
Max speed: 14.0 mph
Splits (Time/Heart rate)
9:55 / 134
9:19 / 144
9:10 / 148
9:15 / 152
8:47 / 153
8:57 / 159
9:12 / 158
9:07 / 156
Each 100 meter strides was done around 22 seconds. I added one more at the end for a final kick gate to gate.
Saturday, June 6, 2009
12 mile long run Saturday
Today Drew and I went out for our week 1 long run of twelve miles. Felt pretty good -legs were heavy feeling for the last 3-4 miles.
Total Mileage: 12.51
Total Time: 1:59:08
Average Pace: 9:31
Average Speed: 6.3 mph
Max Speed: 8.5 mph
Splits
10:13
9:19
9:15
9:30
9:18
9:17
9:38
9:29
9:27
9:21
9:51
9:53
4:30 (for .51 miles -8:50 pace)
Weather
Temperature: 65.9°F avg / 69.8°F high
Wind Speed: NE 3.8 avg. / NE 9.2 max.
Weekly Mileage - 36.55
Total Mileage: 12.51
Total Time: 1:59:08
Average Pace: 9:31
Average Speed: 6.3 mph
Max Speed: 8.5 mph
Splits
10:13
9:19
9:15
9:30
9:18
9:17
9:38
9:29
9:27
9:21
9:51
9:53
4:30 (for .51 miles -8:50 pace)
Weather
Temperature: 65.9°F avg / 69.8°F high
Wind Speed: NE 3.8 avg. / NE 9.2 max.
Weekly Mileage - 36.55
Friday, June 5, 2009
Easy friday 4 miles
Total Mileage: 4.2 miles
Total Time: 38:25
Average Pace: 9:09
Average heart rate: 152 bpm
Max heart rate: 182 bpm
Average Speed: 6.6 mph
Max speed: 12.0 mph
Did a .1 mile kick at end (gate to gate) and was between 5:00-5:30 pace. Long run tomorrow - 12 miles.
Total Time: 38:25
Average Pace: 9:09
Average heart rate: 152 bpm
Max heart rate: 182 bpm
Average Speed: 6.6 mph
Max speed: 12.0 mph
Did a .1 mile kick at end (gate to gate) and was between 5:00-5:30 pace. Long run tomorrow - 12 miles.
Wednesday, June 3, 2009
TRACK DAY!!!
Today Drew and I headed to the track for some 800s. Since I was told my 3:37s last time were "too slow" - my goal this week was to keep them under 3:30.
1 mile warmup
800 @ 3:17 / 400 recovery @ 3:00
800 @ 3:21 / 400 recovery @ 3:19
800 @ 3:27 / 400 recovery @ 3:20
800 @ 3:22 / 400 recovery @ 2:56
.5 mile cool down
Cut the cool down short as during it felt a twinge in my left glute. Nothing horrible but thought best to stop. Next week - same times but more reps (hopefully). Heart rate during intervals was at 180 bpm.
1 mile warmup
800 @ 3:17 / 400 recovery @ 3:00
800 @ 3:21 / 400 recovery @ 3:19
800 @ 3:27 / 400 recovery @ 3:20
800 @ 3:22 / 400 recovery @ 2:56
.5 mile cool down
Cut the cool down short as during it felt a twinge in my left glute. Nothing horrible but thought best to stop. Next week - same times but more reps (hopefully). Heart rate during intervals was at 180 bpm.
Tuesday, June 2, 2009
Easy run day - 7.2 miles
Ran with Tim today - first time in a long time - on the bike path for an easy run.
Total mileage: 7.24 miles
Total time: 1:05:15
Average pace: 9:00
Average heart rate: 153 bpm
Max heart rate: 175 bpm
Splits (Time/Heart rate)
9:17 / 140 bpm
8:58 / 148 bpm
8:58 / 151 bpm
8:55 / 155 bpm
8:46 / 157 bpm
9:11 / 157 bpm
9:15 / 158 bpm
1:50 / 170 bpm (.24 miles @ 7:33)
Total mileage: 7.24 miles
Total time: 1:05:15
Average pace: 9:00
Average heart rate: 153 bpm
Max heart rate: 175 bpm
Splits (Time/Heart rate)
9:17 / 140 bpm
8:58 / 148 bpm
8:58 / 151 bpm
8:55 / 155 bpm
8:46 / 157 bpm
9:11 / 157 bpm
9:15 / 158 bpm
1:50 / 170 bpm (.24 miles @ 7:33)
Monday, June 1, 2009
errr Tempo Monday? Day 1? or Day -7?
Ok so I thought today was Day 1 of training for Hartford - but I messed up - its day -7. So I will be doing a 19 week training instead of an 18 week one. With the Blessing race and the 100on100 relay - I'm sure that extra week will be well used.
So we started day 1 (-7) with a tempo run. The plan Laura sent me said to do 8 miles total with 4 miles at 15k-1/2 marathon pace. Drew and I decided that's between 8:00 and 8:15. After a 2.25 mile warmup (had to wait .25 for Drew to retie his shoes) we were off. We held around 8:00 pretty well for the whole 4 miles. I was surprised as usually tempo runs are my worst.
Total mileage: 8.11 miles
Total time: 1:12:09
Average pace: 8:53
Average heart rate: 153 bpm
Maximum heart rate: 170 bpm
Splits (Time / Heart rate)
9:42 / 141 bpm
9:46 / 138 bpm
8:37 / 153 bpm (.25 of that at 10:00s)/.75 at 8:09)
8:04 / 162 bpm
8:06 / 163 bpm
7:43 / 164 bpm
9:24 / 155 bpm
9:43 / 151 bpm
1:02 / 154 bpm (for .11 mile - 9:10 pace)
Weather
Temperature: 59.9°F avg / 62.6°F high
Wind speed: WSW 13.2 avg / 16.1 max
So we started day 1 (-7) with a tempo run. The plan Laura sent me said to do 8 miles total with 4 miles at 15k-1/2 marathon pace. Drew and I decided that's between 8:00 and 8:15. After a 2.25 mile warmup (had to wait .25 for Drew to retie his shoes) we were off. We held around 8:00 pretty well for the whole 4 miles. I was surprised as usually tempo runs are my worst.
Total mileage: 8.11 miles
Total time: 1:12:09
Average pace: 8:53
Average heart rate: 153 bpm
Maximum heart rate: 170 bpm
Splits (Time / Heart rate)
9:42 / 141 bpm
9:46 / 138 bpm
8:37 / 153 bpm (.25 of that at 10:00s)/.75 at 8:09)
8:04 / 162 bpm
8:06 / 163 bpm
7:43 / 164 bpm
9:24 / 155 bpm
9:43 / 151 bpm
1:02 / 154 bpm (for .11 mile - 9:10 pace)
Weather
Temperature: 59.9°F avg / 62.6°F high
Wind speed: WSW 13.2 avg / 16.1 max
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