April 2016 Running Challenge
Replies
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acorsaut89 wrote: »I'm not particularly advanced as a runner, but this will be my second season out.
I am aiming for 45 running KMs - I say running because I also bike.
I have two races scheduled for April
04/03 - Around the Bay 5K, Hamilton, Ontario
04/24 - Forest City Road Races, London, Ontario
04/01 - Rest day (due to 5K on the 3rd)
04/02 - Rest
04/03 - Around the Bay - 5K
04/04 - 2.5 KM
04/05 - Cross Fit Training
04/06 - 3.3KM
04/07 - Cross Training
04/08 - Rest
04/09 - 3.2 KM
04/10 - Cross Training
04/11 - No Running
I was lazy
04/12 - Rest
04/13 - 2.95 KM
04/14 - Cross Training
04/15 - 3.65 [treadmill] KM
04/16 - Rest (no run, sadly)
04/17 - Cross Training
04/18 - 2.75 KM
04/19 - 2.25 KM
04/20 - 2.95 KM
04/21 - Cross Training
04/22 - Rest
04/23 - Rest
04/24 - Forest City Road Races 5KM
04/25 -
Total for April: 33.55 KM/45 KM
RACES SCHEDULED for 2016
July 17 - I Run for Ice Cream 5K (New Balance & Run the District) London, Ontario
September 24 - K9 Mud Run (?)
September 25 - Women Run London 3K (or 10K??) (New Balance & Run the District) London, Ontario
November 6 - The Classic (New Balance & Run the District) London, Ontario
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Date Miles today. Miles for April
4/1 REST DAY
4/2 14.3 miles - 14.3 <<< 13.1 HM + 1.2 warmup
4/3 REST DAY
4/4 4.2 miles - 18.5 << will try and get a second lunch time run in
4/4 4.0 miles - 22.5 << daily double, 3E +1HMP
4/5 8 miles - 30.5
4/6 4.2 miles - 34.7 << easy recovery 4 (taper week)
4/7 6 miles - 40.7
4/8 5 miles - 45.7
4/9 3.3 miles - 49
4/10 14.2 miles - 63.2 << 13.1 + 1.1 w/u
4/11 6.2 miles - 69.4
4/12 9 miles - 78.4
4/12 6.2 miles - 84.6 << daily double
4/13 6.2 miles - 90.8
4/14 9.6 miles - 100.4
4/14 6.2 miles - 106.6 << daily double
4/15 6.2 miles - 112.8 << recovery run
4/16 16 miles - 128.8 << LSD run with a fast finish
4/17 REST DAY
4/18 10.5 miles 139.3
4/19 8 miles 147.3 << Tempo pace for a few miles
4/19 6.2 miles 153.5 << daily double
4/20 6.2 miles - 159.7
4/21 9 miles - 168.7 << Madkin Mnt + some tempo work
4/21 4 miles - 172.7 << daily double
4/22 6.2 miles - 178.9 << recovery day
4/23 17.5 miles - 196.4 << Long run on Madkin & Weeden Mnts 1193 ft elev
4/24 REST DAY
4/25 8 miles - 204.4 << have a daily double planned for later on today
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler 6/25
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@Elise4270 Congrats on your race and toughing it out.
@AdrianChr92 Hope you get better soon.
@Mahsaa18 Welcome and just jump right in for the remainder of the month and join us for May.
@MobyCarp "Official time was 1:36:50, my second slowest half marathon ever and an average pace of 7:23 per mile" <<< That is pretty much a few seconds slower than my PR from a couple of weeks ago. Congrats on the AG win.
@louubelle16 Conrats on your PB
@kristinegift Stockton, another college town. I know you have nothing but easy runs planned till your big day but may I suggest getting a couple in this week at GMP and even some short strides at HMP. Nothing crazy, but don't leg the legs forget how to run a lil fast.
@ariceroni Sorry your race didn't go as planned. Good idea to get some rest in. Good luck!
@ROBOTFOOD Nice HM pace.
@kristinegift I had that weird Garmin glitch happen to me a couple of times myself. it doesn't happen very often, maybe like 3 or 4 times.
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10 More this weekend. Couldn't do more. Saturday went to a dancing party and did not stop, really, from 9pm to 1:30AM. When I got to bed, my Vivofit goal for Sunday (9400 steps) was reached. Got up and felt all around my body the effects of the night. Worth every minute!1 -
1/4 : 3.2 Miles
3/4 : 7.0 Miles
9/4 : 3.1 Miles
16/4: 3.7 Miles
17/4: 6.3 Miles
19/4: 5.1 Miles
21/4: 5.1 Miles
23/4: 7.1 Miles
25/4: 5.1 Miles
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OMG like 200 million posts to read since Friday. I hit a ton of likes and awesomes while I was reading. Super job to those who raced this weekend, congrats on PRs and AG finishes, @elise4270 you are a beast girl, great job to keep going. You get an extra
for your race.
I haven't run since Thursday there has been so much going on, 2 day track meets, work, my mom was in the hospital, I have family coming to town (so I need to clean and make the house look nice LOL). Just craziness.
I'm lost where my daily log is so:
4/25 - 4.3 miles
51 of 100 miles
Skip had a great meet. She PRd in the 1 mile, they did a true 1 mile not 1600m, with a 6:17 and PRd in the 800m with a 2:46. Her PR for the 1600 is 6:24 so 6:17 was awesome for a mile. Her 4x800 relay didn't go as well, a girl kicked her in the calf at the start and spiked and tripped her up a bit. First lap in she came by me crying. Second lap she limped to the hand off. I felt so bad, she was crying hysterically that she let her team down. The girl who hit her came over and hugged her and apologized. 2 of her 3 teammates said no worries we'll get it next one, one was not so kind. I also saw something you don't see often, the winner was disqualified after the race for "baton spiking". I know this girl and she would never do such a thing, she was exhausted and literally got through the finish, moved up to the higher lanes, dropped the baton and fell to her knees trying to breathe. She was devastated. That teamed owned it and deserved to win. I hated it for her.0 -
4 more on Saturday, easy 2 out and speed work on the way back. 1:30 stride to 100% sprint. I know I am not the only weirdo that LOVES almost puking after the sprints. 23 miles in this month. I know that isn't much compared to the "die hards" but I will shatter my goal!0
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4/1 - 5 miles on the bike around town, 3 mile walk, 45 min strength training
4/2 - 4.5 mile run, 3 mile walk
4/3 - rest day
4/4 - 3 mile run, 23 min strength training
4/5 - 4.25 mile run
4/6 - rest day
4/7 - 20 min light walk
4/8 - 3.1 run, 1.5 mile walk
4/9 - 5 mile run, 25 min stretching and foam rolling, 35 min strength training
4/10 - 1 hour indoor low impact cardio
4/11 - 1 hour strength training/pilates/stretching/foam rolling
4/12 - 5 miles biking, 50 mins low impact cardio indoors
4/13 - 30 mins light walking
4/14 - 30 min pilates, 15 min walking
4/15 - 3.1 mile run with 1.3 miles of warm-up/cool down time, another 2.5 miles walk later
4/16 - 2 mile run, 35 min lower body strength& pilates
4/17 - rest day
4/18 - 3 mi run, 30 min ab workout, 10 min upper body
4/19 - 1 hr indoor cardio, 30 min lower body pilates
4/20 - rest day
4/21 - 30 min light walking
4/22 - 6 miles walk/hike (part natural trail/part concrete trail), 35 mins strength training
4/23 - 6 mile bike ride, 2.5 miles walking
4/24 - 30 min lower body pilates, only 6 min upper body strength b/c my arm felt weird
28 of 60 miles April running goal
Just catching up my log even though I'm not running. It's been a week now as my last run was last Monday. I was really tempted to run yesterday but I keep trying the "single leg hop test" every other day and I still have that mild pain behind/above my left knee. I could totally run through it, it's so mild. But if I feel it lightly hopping on carpet I don't need to be running on concrete. So I wait..... The plan is still no running the rest of this month. Unless I suddenly feel totally fabulous on Friday, in which case I might cave in.
Days creep by when you're not running. I've also noticed that even though I can bike faster than I can run, those miles take FOR-E-VER. I seriously look at my Garmin thinking I've gone 3 miles and it's .6 miles. Biking is just so not my favorite.1 -
Because I'm a data geek, and it's a rest day, so I'm thinking about running. For those of you with GPS watches, What data fields do you all have showing when you run?0
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Reading some of your writeups I swear some of you are Catholics.
Forgive me coach for I have runned. It's been been 3 days since my last run, and even though my knee pain is still not gone I still ran.
You are blessed my dear child. For your penitence you shall do 5 downward dogs and foam roll and no running for at least 5 more days.
Thank you coach.10 -
MNLittleFinn wrote: »Because I'm a data geek, and it's a rest day, so I'm thinking about running. For those of you with GPS watches, What data fields do you all have showing when you run?
You may be interested in this conversation:
http://community.myfitnesspal.com/en/discussion/10252566/whats-on-your-gps-watch
Mine is the very last entry. (as of today)0 -
You may be interested in this conversation:
http://community.myfitnesspal.com/en/discussion/10252566/whats-on-your-gps-watch
Mine is the very last entry. (as of today)
yeah...I need to get better at using the search function.0 -
MNLittleFinn wrote: »You may be interested in this conversation:
http://community.myfitnesspal.com/en/discussion/10252566/whats-on-your-gps-watch
Mine is the very last entry. (as of today)
yeah...I need to get better at using the search function.
It's ok. Only reason I know is because I remembered the conversation.0 -
Reading some of your writeups I swear some of you are Catholics.
Forgive me coach for I have runned. It's been been 3 days since my last run, and even though my knee pain is still not gone I still ran.
You are blessed my dear child. For your penitence you shall do 5 downward dogs and foam roll and no running for at least 5 more days.
Thank you coach.
ha ha I resemble that remark.0 -
Again, missed the last several days and am way behind. Will try to catch up.
4/1 - 3.5 miles on indoor track + weights/abs
4/2 - Life day
4/3 - 10 miles. Very windy.
4/4 - Rest day.
4/5 - 4 miles on the treadmill, then weights/abs.
4/6 - 4.3 miles. Cool, damp and breezy.
4/7 - 4.5 miles on treadmill (Trek class)
4/8 - Rest day...lots of housework/painting/yardwork
4/9 - 4.05 mile trail race...super fun with local microbrews at the end! Had way more fun than I expected!
4/10 - Skipped my long run due to back pain / spasms. Not sure if they were from the trail race or from moving my son's room. Had to skip my planned 10+ mile long run. Hope it gets better fast!
4/11 - Woke up with continued back pain. Getting cranky.
4/12 - 4.4 miles. Chilly, but tolerable. Back was tender, but not painful.
4/13 - 5.43 miles. Went further than planned, because it was beautiful out.
4/14 - 3.48 mile evening run.
4/15 - 10.01 miles. UGLY. Hot, humid early afternoon run. Went out too fast. Had to take a short walk break in the middle.
4/16 - Rest day.
4/17 - 5.19 miles. Cool, comfortable.
4/18 - 4.72 miles.
4/19 - 3.98 miles while my daughter had soccer practice
4/20 - Unplanned rest day.
4/21 - 4.8 miles on treadmill (Trek class)
4/22 - 4.0 speedy miles on indoor track, then weights/abs
4/23 - 11.05 miles long run
4/24 - Rest day.
4/25 - 3.5 miles. Small taper leading up to HM on Saturday.
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6 hilly miles in the lunchtime warmth and humidity to kick off this increased mileage cycle of 3 weeks at 48 miles/week. It isn't as warm as the last couple days, but probably the warmest temp I have actually run in this year. It didn't feel too bad though so I guess I am starting to acclimate to the warmer temps. Maybe it was the hills, maybe it was the temp, but my pace did not quite match up with the effort, I was a bit slower than a few recent runs. I'm still very pleased with the pace though considering where I was at the beginning of the year.
4/1 - Rest
4/2 - 14 miles
4/3 - 5 miles
4/4 - 5 miles
4/5 - 5 miles
4/6 - 8 miles
4/7 - 5 miles
4/8 - Rest
4/9 - 13.1 miles
4/10 - 5 miles
4/11 - 5 miles
4/12 - 5 miles
4/13 - 8.3 miles
4/14 - 5 miles
4/15 - Rest
4/16 - 13.3 miles
4/17 - 5 miles
4/18 - 4 miles
4/19 - 4 miles
4/20 - 4 miles
4/21 - 4 miles
4/22 - Rest
4/23 - 13.1 miles (or 12.5???)
4/24 - Rest
4/25 - 6 miles
136.8/160 miles
Upcoming races:
4/9 - Rock the Parkway half marathon (Kansas City, MO) 2:30:17.6 new PR
4/16 - Garmin Wickedly Fast half marathon (Olathe, KS) 2:28:39.52 new PR
4/23 - Heroes for Hope half marathon (North Kansas City, MO) 2:19:14 new PR
5/1 - Buffalo Bell Stampede half marathon (Leavenworth, KS)
5/14 - Running with the Cows half marathon (Bucyrus, KS)
6/2 - Hospital Hill 5k 7pm PRE-RUN (Kansas City, MO)
6/3 - Hospital Hill half marathon 7am RE-RUN (Kansas City, MO)
9/25 - Broadway Bridge half marathon (Kansas City, MO)
10/15 - Kansas City Marathon 26.2 (Kansas City, MO)
11/5 - Jenks half marathon (Jenks, OK)
11/6 - Kansas half marathon (Lawrence, KS)
11/12 - Longview half marathon (Kansas City, MO)
11/13 - Gobbler Grind half marathon (Overland Park, KS)
11/19 - White River half marathon (Cotter, AR)
11/20 - Pilgrim Pacer half marathon (Lenexa, KS)
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@WhatMeRunning you're still doing awesome, and with how you're doing, you'll be really rocking it by the time you hit your last HM of the year.1
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April Showers? Bah!
In it for 60
- 01 - 4.2 mi
- 04 - 5.5 mi
- 10 - 14.0 mi Sympa/Kines-thetic Half Marathon
- 13 - .6 mi Spring Training
- 16 - 8.6 mi
- 18 - 7.2mi Commuter run
- 23 - 10.7mi
- 25 - 6.6 Commuter run (catch that train!)
- 28 -
Year Totals - 2016 (Goal:600miles)
[/quote]
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Just checking in to record my miles and I'll come back to read this evening...
4/1...5.0 @ 12:00 on the TM (4.0 @ 11:15 and 1.0 walking)
4/2....3.1 @ 11:45 through the neighborhood. My ankle hurt the first mile or so, especially on the uphill bits--downhill isn't too bad
4/3...Rest day
4/4...4.6 @ 11:32 on the rail trail and neighborhood streets
4/5...2.8 @ 11:50 on the TM--that's 2.3 (just to make it even!) @ 11:15 and .5 at a walk, plus strength training
4/6...Rest day, but I got to go help out at my son's RunFit club. Next time I'm wearing my own running shoes so I can chase him with a sharp stick so he doesn't walk so much! (That was a joke...don't call CPS or Jeff Galloway...)
4/7...7.0 @ 11:25 on the TM (This was really 6.25 at 11:05 and .75 walking to cool down)
4/8...2.0 @ 12:06 (just had a short time to run while the kids were at gym)
4/9...Unintended rest day. I got dressed to run...that counts for something, right? LOL
4/10...4.6 @ 13:39 with the slow poke pup. We ran about 3 miles in the 12:00 neighborhood and walked the rest. Well, I walked. He sniffed and did...doggy stuff.
4/11...3.0 @ 12:00 ish on the basement beheamoth. The kiddos were home sick from school so I was grounded, too.
4/12...2.25 @ 12:00 on the treadmill and strength training
4/13...6.2 @ 12:34 on the rail trail and neighborhood streets
4/14...Rest Day
4/15...4.75 @ 11:56 on the park trail. I decided to try running with earbuds so I couldn't hear my phone telling me how fast I was going. I settled in to a nice easy pace, but I didn't hold back either. This is the pace I love to run, and it was remarkably consistent, with splits of 11:55, 11:46, 12:03, 11:51 and 12:00.
4/16-17 I've been a slug with a terrible head cold, so no running.
4/18...5.0 @ 12:23 My first run in the heat...I was wilting by mile 4. The funny thing is that I looked at last year's run for today and lo and behold, I told myself then that I should remember water and sunscreen. Some people never learn!
4/19...3.5 @ 13:16 Ugh. I started out with the dog and then had to bring him back home because he just wouldn't get with the program. And then I was just sluggish with breathing troubles (oh, Spring, you are lovely but sneezy!!) It's probably good for me to just do a nice, easy run, but I was still a little disappointed.
4/20...4.75 @ 12:06 on the park trail. I'll be honest and say that I'm surprised my time was this slow--it felt like I was flying. It was a really nice run, though, and the weather was perfect. I think I was smiling the whole time.
4/21...Rest Day. I took my daughter to Temple University to visit with lots of walking...and food trucks!
4/22...3.5 @ a super easy 12:38 on the Perkiomen Trail--it was a wonderful run
4/23...6.25 @ 11:57 on the lake trail and roads for the Healthy Strides Community 10K
4/24...Rest Day
4/25...4.75 @ at an easy 12:23 on a new-to-me lake trail. I only got lost once, which is pretty exciting.
Note: if it looks like a washed-out gulley, it probably is a washed out gulley and not a proper trail. I'm so happy I did this one finally, because when I put it together with my other lake loop and the connector trail, I have a perfectly wonderful 10-mile long run! Next time, I'm going the other way, though, 'cause I'm pretty sure that this path was entirely uphill, lol!
Completed races:
1/18 MLK 8K, Burke, VA 56:14
2/22 Princess Half, Orlando FL, 2:49:33
4/23 Healthy Strides Community 10K, Burke, VA 1:14:29
Upcoming races:
5/21 RunFitKidz 5K, Springfield, VA
6/12 Celebrate Fairfax 5K, Fairfax, VA
7/4 Freedom 5K, Fairfax VA
9/5 Great American 5K, Fairfax, VA
Either Hemlock Half or Divas Half in September
10/30 MCM 10K, Washington, DC
11/6 The Parks 10K, Washington, DC
11/19 Potomac River Half, Carderock, MD
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1.4 - rest
2.4 - hike out to Frankenstein (missed cycling)
3.4 - 13.4 km - 5 super slow, 7 hills and stuff (new shoes!)
4.4 - Should have been gym, was rest.
5.4 - 8.4 km - hard time focusing on the run. Pace fine, despite a lot of stop and go.
6.4 - 5.7 km - 'fast' and ugly - PR'ed 5K
7.4 - missed run
8.4 - travel day to Paris too tired for catching up on running after the drive.
9.4 - 8.3 km in Versailles (pictures on Strava.) slow but up one point on VO2Max.
10.4 - planned 15 - leg was iffy, pushed to next day
11.4 - 15 km - should have been long slow run, actually PR'ed 10K (whoops, felt like a LSR)
12.4 - rest - travel to Switzerland
13.4 - Short hike. No run.
14.4 - 5.2 km run with my youngest daughter, her first "dad run". I also tapped my toe hard during stretching and broke the IP joint capsule. It's 20 shades of ugly. Also 800m swim.
15.4 - Off day, toe looks terrible, but doesn't feel broken. Travel back to France, then Germany.
16.4 - Travel day (Germany to Belgium), nothing.
17.4 - 9.5 km: Hail and rain and sun. Drove to France, then drove back to Germany.
18.4 - 1.5 km (warm up), Gym day.
19.4 - short cycling & 8.5 km run.
20.4- 22.4 off - travel and family
23.4 cycling 1hr30 in the mud.
24.4 - 7.3 km before flight
25.4 - 8.1 km in Edinburgh (up to the top of Arthur's Seat)
total 90.4 km April goal 140 km
Running thoughts - Well, even though I'm not going to make goal, I'm particularly appreciating running this week. It is getting me up very early and I'm seeing parts of the city that I wouldn't see otherwise.
View from today's run - about halfway up. (Other shots are on Instagram)
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Reading some of your writeups I swear some of you are Catholics.
Forgive me coach for I have runned. It's been been 3 days since my last run, and even though my knee pain is still not gone I still ran.
You are blessed my dear child. For your penitence you shall do 5 downward dogs and foam roll and no running for at least 5 more days.
Thank you coach.
Ok...I said I wasn't going to read...but I read. I swear this should be our next shirt! LOL!
0 -
Goal of 70 Miles for April
4/2 – 8.77 Mi
4/6 – 5.55 Mi
4/11 – 4.28 Mi
4/20 – 3.59 Mi
4/23 – 6.09 Mi
Progress toward Goal 28.28 / 701 -
Reading some of your writeups I swear some of you are Catholics.
Forgive me coach for I have runned. It's been been 3 days since my last run, and even though my knee pain is still not gone I still ran.
You are blessed my dear child. For your penitence you shall do 5 downward dogs and foam roll and no running for at least 5 more days.
Thank you coach.
LOL - is this ever true!
Yep, Catholic but never thought of confessing this type of info.3 -
I decided against running on Friday (and Sunday). I think I'm going to take the rest of this month off--sticking with spin classes and weightlifting to stay active. My right leg is feeling better, but I still get a pain over the fibula if I cross my legs or otherwise put pressure on it. Hopefully another week will be sufficient to get me back to full health so that I can start May off right.
I've dropped a few of the pounds I packed on while taking the meloxicam. Hopefully, more of that will fall off this week. I'd like to be back to my normal (not goal, but at least lower than now) weight before I start back to running. I don't need the extra poundage when trying to heal/prevent injury...
With no running on the menu last weekend, I took the opportunity to go out to the ranch, groom both horses, deworm them, and then take a 2 hour-ish trail ride. It was a beautiful day! I had planned on also weedeating the lawn, but I wasn't able to get the gas-powered weedeaters started (in fairness to myself, I did get one of them started. It just died when I tried to move it from full choke into the run position and then would not restart). So, I pulled the worst of the weeds by hand and then went after it with the weed 'n' feed spray. DH can deal with the rest when he gets home on Wednesday!
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@ceciliaslater I love your horse!!!! I want one!0
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RAN AT LUNCH TODAY! 4 more. APRIL GOAL ACCOMPLISHED2
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@goin2cruise - Way to go on accomplishing your monthly goal! And with 5 days to spare!0
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Date Miles today. Miles for April
4/1 REST DAY
4/2 14.3 miles - 14.3 <<< 13.1 HM + 1.2 warmup
4/3 REST DAY
4/4 4.2 miles - 18.5 << will try and get a second lunch time run in
4/4 4.0 miles - 22.5 << daily double, 3E +1HMP
4/5 8 miles - 30.5
4/6 4.2 miles - 34.7 << easy recovery 4 (taper week)
4/7 6 miles - 40.7
4/8 5 miles - 45.7
4/9 3.3 miles - 49
4/10 14.2 miles - 63.2 << 13.1 + 1.1 w/u
4/11 6.2 miles - 69.4
4/12 9 miles - 78.4
4/12 6.2 miles - 84.6 << daily double
4/13 6.2 miles - 90.8
4/14 9.6 miles - 100.4
4/14 6.2 miles - 106.6 << daily double
4/15 6.2 miles - 112.8 << recovery run
4/16 16 miles - 128.8 << LSD run with a fast finish
4/17 REST DAY
4/18 10.5 miles 139.3
4/19 8 miles 147.3 << Tempo pace for a few miles
4/19 6.2 miles 153.5 << daily double
4/20 6.2 miles - 159.7
4/21 9 miles - 168.7 << Madkin Mnt + some tempo work
4/21 4 miles - 172.7 << daily double
4/22 6.2 miles - 178.9 << recovery day
4/23 17.5 miles - 196.4 << Long run on Madkin & Weeden Mnts 1193 ft elev
4/24 REST DAY
4/25 8 miles - 204.4 << have a daily double planned for later on today
4/25 4 miles - 208.4 << daily double
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler 6/25
1 -
1/4........5k
3/4........6k
4/4........3k
6/4........6k
9/4........2k
10/4....10k
12/4......5k
13/4......5k
18/4......7k
21/4......5k
22/4......5k
25/4......5k
Running Thoughts:
The monthly plan has completely gone now. Went to watch the London Marathon rather than run on Sunday.
anyway a fairly fast (for me) 5k tonight.
goals
1. 18 runs.............................12
2. 115km total......................64k
3. 4 runs a week...................Done
4. quickest 5km of 2016
5. quickest 10km of 2016....done, 3mins quicker.
6. 11 km long run
2
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