February 2008 Training and Race Schedule



Beginning month At 200.5 lbs and 19.5% body fat.  I have lost 60 lbs up to this point.

Week Ending February 9, 2008 

Sunday: 6 Miles 5 Mile Race Centerville, Ohio. Ran with a bad cold.
Monday:  4.5 miles treadmill 1.0 incline 8:34 pace.  Still fighting a cold and ran easy today.  Felt good in the evening and completed my AB and Weight hour.
Tuesday: 5.5 miles treadmill 1.0 incline 8:22 pace.  Walked the last 1/4 uphill with 30lbs.
Wednesday: 8 miles treadmill 1.0 incline 8:25 pace. ABs and Weights.
Thursday: 5 miles treadmill 1.0 incline 7:45 pace.  Started antibiotics for a possible sinus infection.
Friday: 7.5 miles treadmill 1.0 incline 8:34 pace. ABs and Weights. 199 lbs 19 % fat
Saturday: 3.5 miles treadmill 1.0 incline 8:30 pace.

Date: February 3, 2008
Event: ORRRC Frostbite 5 Mile
Location: Centerville Ohio
Time: 36:48
Overall Place:
Age Group (40-44)
Pace: 7:20
Splits: 6:35 6:53 7:32 7:50 7:55

Not a good race today.  I was feeling really under the weather fighting a cold and migraine.  I wasn't going to run but decided to a few hours before.   I took some of my wife's non-prescription allergy and cold medication (pseudoephedrine) without reading the side effects.  My heart rate was higher than any previous race and at 2.5 miles I had to slow the pace down.  I hit the first 5K in 21:40 even with slowing down with a half mile to go.  I still ran the race 5 minutes faster than last year but 1 minute slower than my last 5 mile race. The temperature was at 35 f with a 8 mph wind.  The course elevation climb was 587 feet. I should have been able to run easily under 35:00.  I probably should have passed on the race today.

Total miles for the week: 40 miles  Current streak is 16 days for 87 miles

Weight: 199 lbs 19% fat. 

Week Ending February 16, 2008 

Sunday: 8.5 miles treadmill 1.0 incline 6:48 pace. Mile splits were 6.58 6.58 6.58 6.31 6.31 6.31 6.51 6.59.  Felt really good today after a week of feeling sluggish due to cold and sinus infection.
Monday:  Off.  Much Needed Rest Day.
Tuesday: 7 Miles Intervals treadmill 1.0 incline.  3 x 1 mile 6.00, 6.00, 6.09 3 x 1/2 mile 3.11, 3.09, 3.03.  1/4 mile rest between each interval.  Felt really good.
Wednesday: 4.5 miles treadmill 1.0 incline 9:13 pace.   Easy recovery Run.
Thursday: 3.5 miles treadmill 1.0 incline 8:00 pace.
Friday: 5 miles treadmill 1.0 incline 8:00 pace.
Saturday: DNR 5k race scheduled Tomorrow

Total miles for the week: 28.5 miles 

Weight: 201 lbs 19% fat. 

Week Ending February 23, 2008 

Sunday: 5 Miles Sweetheart Shuffle 5K 21:49
Monday:  9.5 Miles 1.0 Treadmill / First 8 Miles at 8:00 per mile.  Felt really good.
Tuesday: 10.5 Miles 1.0 Treadmill / 8:00 per mile.  Felt great.
Wednesday: 7.5 Miles 1.0 Treadmill 8:34 pace
Thursday: 5.5 Miles 1.0 Treadmill 8:00 pace
Friday: 2.5 Miles 1.0 Treadmill 8:34 pace
Saturday: Harrison's Mayor 5k

Date: February 17, 2008
Event: Middletown YMCA Street Striders Sweetheart shuffle 5K
Location: Middletown, Ohio
Time: 21:49
Overall Place: 8
Age Group (Masters) 3rd
Pace: 7:01
Splits: 6:18 7:06 7:43 :40

The weather didn't cooperate in yesterdays 5K.  The conditions made it one of the toughest races I have run. The course was flat except for the 2.5 mile hill.  It wouldn't have been that tough if it wasn't for the wind. The mud on the bike path and rain also slowed times down. The wind ranged from 30 -40 mph and really slowed the runners down over the last mile.  I was happy with my first half time of 10:01 The 2nd half was the challenge.  The wind at times really pushed me back and it felt like I wasn't even moving.  I was still able to pass the 3rd place Master and keep ahead of the 4th place Master over the last 3/4 miles.  One of the Master runners that I beat today beat me by over 3 minutes, 2 weeks ago in the 5 mile race.

Date: February 23, 2008
Event: Harrison's Mayor 5k
Location: Harrison, Ohio
Time: 21:53
Overall Place: 8
Age Group (Masters) 2nd  1st Clydesdale
Pace: 6:58
Splits: 6:42 7:06 7:07 :56

The temperature was 27f and the wind was at 8mph.  I started a little slower today because I didn't have time to warm up.  Because of the winter storm the night before it took me 11/2 hours to get to Harrison.  The course was a little slippery on the many turns which slowed my overall time down considerably.  Luckily the course was flat today.  I actually won my age group and the Clydesdale division, beating the runner who beat me in the last race by 45 seconds.  Again like last week I think the weather and course conditions kept my time about a minute slow.  My weight before the run climbed up to 209 lbs.  Next race I will try to stay at 200 lbs and skip the carb loading.

Total miles for the week: 44 miles 

Weight: 200 lbs 19% fat. 

Week Ending March 1st, 2008 

Sunday: 10K Home Course / Felt really good today and ran the hilly course.  Three miles were uphill and into the wind 3 miles downhill with the wind.  pace was 7:30 and I missed my 2001 course record by 40 seconds.  My heart rate was in the 80-90 % range.
Monday: 3.5 miles treadmill 1.0 incline 8:40 pace.
Tuesday: 3.5 miles treadmill 1.0 incline 8:34 pace.
Wednesday: 4.25 miles treadmill 1.0 incline 8:00 pace.
Thursday: 7.25 miles treadmill 1.0 incline 8:15 pace.  Two runs today.
Friday: 5.5 miles treadmill 1.0 incline 9.00 pace. Treadmill broke down.  Had to run the last mile on the road.
Saturday: 5K Scheduled Strides Of March

Total miles for the week: 37 miles 

Weight: 201 lbs 19% fat. 

Date: March 1, 2008
Event: Strides Of March
Location: Cincinnati, Ohio
Time: 21:25
Overall Place: 12
Age Group (40-49) 3rd
Pace: 6:54
Splits: 6:30 7:02 6 :58 :54

The temperature was 38f and the wind was at 13 mph.  Didn't think I was going to run as well as I did.  My legs were feeling heavy and 2 hours of sleep didn't help.  The first mile was actually quite fast for the uphill and into the wind.  The 5k started 5 minutes after the 10k started so I had to deal with passing the slower 10k runners on the crowded bike path.  I actually ran 3.15 miles and according to past results this is a PR with a time of 21:07 for 3.10 miles.  My previous best was 21:19 for 3.1  This course was changed from December when I ran a 22:20 on a 3.1 mile course.  The new course has 2 turn arounds adding a few seconds.  I think I need to log more miles on the roads and trails.  To much treadmill running may be slowing my times down.  This won't be to hard since my treadmill broke down yesterday.

Total for Month: 149.75 Total For Year: 344.5 Weight: 201 lbs 19% fat.










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