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August 24, 2008

Training Log

Two solid weeks of training. Nothing big yet but I plan to start ramping up tomorrow with the mileage to get it to 95 this week and then into the 100's for 4 weeks.

Last week

Monday 11
Training Run 12:00:00 AM - 6.00 mi @ 42:16 (7:02 pace)
Training Run 12:00:00 AM - 5.00 mi @ 34:55 (6:59 pace)
Tuesday 12
Running Workout 12:00:00 AM - Aerobic Capacity Intervals - - 5.00 mi @ 25:17.00 (5:03 pace)
Wednesday 13
Training Run 8:00:00 AM - 6.90 mi @ 48:00 (6:57 pace)
Training Run 7:00:00 PM - 6.50 mi @ 46:12 (7:06 pace)
Thursday 14
Training Run 5:30:00 AM - 10.00 mi @ 1:10:16 (7:01 pace)
Friday 15
Training Run 8:00:00 AM - 7.00 mi @ 52:00 (7:25 pace)
Training Run 4:15:00 PM - 6.00 mi @ 40:00 (6:40 pace)
Saturday 16
Running Workout 12:00:00 AM - Marathon Pace Run - - 6.25 mi @ 35:25.21 (5:40 pace)
Sunday 17
Running Workout 10:45:00 AM - Long Run - - 15.00 mi @ 1:42:47.00 (6:51 pace)
TOTALS
Running: 85.65 mi

This week

Monday 18
Training Run 11:30:00 AM - 7.20 mi @ 52:00 (7:13 pace)
Training Run 6:00:00 PM - 5.00 mi @ 34:59 (6:59 pace)
Tuesday 19
Training Run 6:00:00 AM - 4.80 mi @ 33:46 (7:02 pace)
Training Run 11:30:00 AM - 7.20 mi @ 51:38 (7:10 pace)
Wednesday 20
Training Run 11:00:00 AM - 5.50 mi @ 38:24 (6:58 pace)
Running Workout 5:10:00 PM - Hill Repeats - - 4.00 mi @ 23:10.00 (5:47 pace)
Thursday 21
Training Run 11:30:00 AM - 8.00 mi @ 55:05 (6:53 pace)
Friday 22
Training Run 12:00:00 AM - 7.00 mi @ 50:07 (7:09 pace)
Training Run 12:00:00 AM - 7.00 mi @ 48:33 (6:56 pace)
Saturday 23
Training Run 6:30:00 AM - 7.50 mi @ 53:08 (7:05 pace)
Sunday 24
Running Competition 9:00:00 AM - Chamberas 6K Cross Country (Cross Country) 6K Cross Country @ 18:02.00 (4:49 pace) Place: 1
TOTALS
Running: 85.43 mi

August 14, 2008

A little training

Don't look now but an actual complete week of training with two pseudo work outs and a pseudo long run took place last week. Another one is happening this week but I don't want to get too excited.

Monday 4
Training Run 6:05:00 AM - 5.00 mi @ 34:12 (6:50 pace)
Training Run 11:30:00 AM - 7.20 mi @ 51:55 (7:12 pace)
Tuesday 5
Training Run 11:30:00 AM - 7.20 mi @ 50:35 (7:01 pace)
Wednesday 6
Running Workout 6:00:00 PM - Hill Repeats - - 2.00 mi @ 12:00.00 (6:00 pace)
Training Run 12:00:00 PM - 5.00 mi @ 36:00 (7:12 pace)
Thursday 7
Training Run 11:25:00 AM - 5.00 mi @ 34:25 (6:53 pace)
Training Run 6:00:00 PM - 10.00 mi @ 1:01:10 (6:07 pace)
Friday 8
Training Run 11:30:00 AM - 7.20 mi @ 50:00 (6:56 pace)
Saturday 9
Running Workout 9:00:00 AM - Tempo Run - - 4.60 mi @ 24:04.00 (5:13 pace)
Sunday 10
Running Workout 9:00:00 AM - Long Run - - 13.00 mi @ 1:30:47.00 (6:59 pace)
TOTALS
Running: 80.2 mi

And finally, our house is starting to look like a house instead of a tri-colored/scraped under construction disaster zone. We only have about 1/2 days worth of painting on the north side and then some trim work and touch up to finish the major overhaul we started about 18 months ago.

Demolition

Demo.jpg

Chopping Wood

100_0646.JPG

Roof Joists!!!
Get down from there before you slip and that will be the end of marathon!
Do%20those%20hacks%20know%20what%20they%20are%20doing.jpg

Do those two hacks know what they are doing? (my dad and I hanging joists)

A porch roof, some siding, a little paint, new drive, new garage door a basketball hoop and . . .
Voila

Here is what we bought.
FROM:
gately%20house%20front%20view.jpg
TO:
Many%20updates%21.jpg

The project is almost done except some trim paint and a little touch up.
I will take some photos of the back deck and post them later.

That's all I got.

August 3, 2008

Look out now

Actual running is starting to take place after not running a serious step since the chase corporate challenge/mt washington road race. I spent all of last week at Wallops Island VA where there is not one hill and you can run a loop and almost see the entire loop across the fields.

Just a bunch of base mileage and easy running since then until yesterday, which brings on this post. Actual running deserves an actual post so here it is. The first workout is always a bear, so I decided to do an easy tempo because the women were supposed to do a 20 minute tempo. I figured 5 miles at 5:30 was just about right. Too bad I couldn't run one 5:30 mile.

Lake Boon Tempo. 80 degrees and Humid

1. 5.32
2. 5.37
3. 5.32
4. 5.34
5. 5.36
27.53

Yikes is all I have to say about that. It will comeback, it always does.

Today was a nice easy long run of 13 miles with mario and christy on the trails in the refuge.
It had to be easy after the carrying on for dg at the classiest place in worcester.

That's all I got.