January 2008 Training and Race Schedule
    

     

   

Beginning month At 203 lbs and 21.5% body fat.  I have lost 57 lbs up to this point.

Week Ending January 5, 2008 

Tuesday: 5 Miles 5K Race Troy, Ohio
Wednesday: 6.5 Miles Treadmill 1.0 Incline 8:34 Pace.
Thursday: 9 Miles Treadmill 1.0 Incline 7:50 Pace.  The last mile was 10:30.  I ran the first 8 at a 7:29 Pace.  Spits were; 8:00, 8:00, 7:53, 7:30, 7:03, 7:03, 7:30, 6:55 and 10:30.  6 miles were at a 7:19 Pace
Friday: 6 Miles Treadmill 1.0 Incline 8:34 Pace.
Saturday: 9.5 Miles Treadmill 1.0 Incline
/ The first 8 miles was at an 7:28 Pace.  The last 1.5 miles were easy.

Date: January 1, 2008
Event: Run For First Place
Location: Troy Ohio
Time: 21:59
Overall Place: 17th
Age Group (40-49) 3rd
Pace: 7:04
Splits: 6:35 7:05 7:35 :44

Good performance for conditions.  The wind chill was 8 F. The actual temp was 24 F but the wind was on the average 24-30 mph  The race started downhill with the wind at my back.  I probably should have pushed the first half a little faster.  The second half was miserable.  Into the wind and uphill.

Total miles for the week: 42.25 miles  Current streak is 57 days for 312 miles

Weight: 206.5 lbs 21.5% fat. Loss of 1 lb.  Gained 3.5 lbs and 1 % fat over the holidays.  Even with running 40 miles for the past 3 weeks.  Need to watch my diet closer.

Week Ending January 12, 2008

Sunday: 6.25 Miles Treadmill 1.0 Incline 8:34 Pace. Felt really good today.  8 miles tomorrow will put me at 50 miles for the last 7 days.  I have not run 50 miles in 7 days since 1993
Monday:  6.25 Miles 3 Miles road and 3 Miles Treadmill.  8:11 overall pace
Tuesday: 7 Miles Interval workout / 4 x 1 Mile / splits were 6:41, 6:52, 6:41, 6:38 with a 1/2 mile jog after the first and a 1/4 mile after the 2nd and 3rd.  Felt really good.  The mile course is an out and back with 1/2 slightly up hill and 1/2 slightly downhill.  The 20-30 mph wind kept my times down today.  Times were about 20 second slower than treadmill but I ran one more today.  
Wednesday: 6.5 Miles Treadmill 1.0 Incline 8:34 Pace. Felt great today.
Thursday: 9.25 Miles Treadmill 1.0 Incline
/ The first 8 miles was at a 8:00 Pace.  The last mile was 8:34.
Friday: 6.25 Miles Treadmill 1.0 Incline 8:34 Pace. Felt tired and low on energy.  Wanted to quit after the first mile but kept going.  Felt better after 5 miles.
Saturday: 12.25 Miles
Road.  9:27 pace.  Felt heavy and low on energy for the entire run.

Total miles for the week: 53.75 miles  Current streak is 64 days for 365 miles

Weight: 203.5 lbs 21.0% fat. Loss of 3 lbs. 

Week Ending January 19, 2008

Sunday: 6.25 Miles Treadmill 1.0 Incline 8:34 Pace. Felt tired and low on energy until mile 3.  after mile 3 I felt great and had to force myself to quit after 6 miles.
Monday:  5.5 Miles Trails.  Ran the same course as the race coming up on Saturday. It was suppose to be 4.93 but I missed a few turns. Ran the course at an 8:50 pace even running at a conservative pace and missing a few turns.  I ran this race last year in 54 minutes and believe I may run around 42:50 Saturday.
Tuesday: 7.5 Miles Treadmill 1.0 Incline 8:34 Pace. Ran two runs today. 4 miles and 3.5 miles.
Wednesday: 5.25 Miles / 3 mile trail course 7:58 Pace and PR / 2.25 easy cool down treadmill.  Ran the trail course to test out my new Asic Dirt Dogz trail shoes.  The shoes are light and felt really good. I ran without the spikes and they force me to stay on my toes which helps me to keep the pace up.  The heel does not have much traction and caused me to fall on one downhill.
Thursday: 2 Miles Treadmill 1.0 Incline 10:30 Pace.  Had Zero energy and could not go any farther.  Felt ok after dinner but it was to late to run.  I will probably take tomorrow off in preparation for Saturdays trail race.
Friday: 2.25 Miles Treadmill 1.0 Incline 10:00 Pace.
Saturday: 5 Mile Trail Race Centerville, Oh  
Last year I ran
54:13  This year my goal is 40:00

Date: January 19, 2008
Event: ORRRC BILL YECK Trail Run 5.03 Miles
Location: Centerville, Ohio
Time: 41:18
Overall Place: 37
Age Group (40-44) 9
Pace: 8:12
Splits: 7.24, 8.16, 8.26, 8.42, 8.16, .12

Good performance for conditions.  The wind chill was 0 F. The actual temp was 15 F but the wind was on the average 10 mph.  Even though I finished 9th in my age group my time was considerably faster than last year.  I ran the course 13 minutes faster than last year and felt alot stronger at the end.  I actually finished ahead of many runners who have always beaten me.

Total miles for the week: 35 miles  Current streak is 71 days for 400 miles

Weight: 205.5 lbs 20.5% fat. Gain of 2 lbs. 

Week Ending January 26, 2008

Sunday: 4.5 Miles Treadmill 1.0 Incline 8:34 Pace. ABs & Pushup workout evening.
Monday:  4.5 Miles Treadmill 1.0 Incline 8:34 Pace.
Tuesday: 6.25 Miles Treadmill 1.0 Incline 8:00 Pace. ABs & Pushup workout evening.
Wednesday: 11.25 Miles Treadmill 1.0 Incline 8:10 pace.  First 8 miles 8:00 pace
Thursday: Took the day off and saw the movie The Spirit of the Marathon.  ABs & Pushup workout evening.
Friday: 5.25 Miles Road.  Ran the Germantown October fest 5k Course in reverse.  The first mile was on packed snow (poor footing).  The wind chill was 10.  Mile splits were 6:59, 7:06, 7:04, :43  Not bad for the conditions.  My legs were heavy from long run on Wednesday.  Overall time was 21:54 almost 30 sec faster than October's race.
Saturday: 2.25 Miles Treadmill 1.0 Incline 8:34 Pace.  No energy today.  ABs & Weights.

Total miles for the week: 34 miles 

Weight: 204 lbs 19.5% fat. 

Week Ending February 2, 2008

Sunday: 6.25 Miles Track.  I was wanting to run 1600 meter intervals; however, after the first mile I wasn't feeling that great and decided to just complete a 5k and quit.  I wanted to see how fast I could run a single mile and was disappointed to see my first mile was only 6:35 so I decided to see if I could keep running and hold the pace.  next 2 miles were 6:59 and 7:03.  I finished with a PR in 21:18.  Even with a 10 mph wind and not feeling very good I still managed a PR.
Monday: 7.25 Trail Run. / Germantown Reserve / Muddy conditions and 12 mph wind kept time down even though I was running at a conservative pace.  Elevation gain was 2,345 and my average heart rate was 145.  My overall Pace was 9:35 in 67:44
Tuesday: 5.5 Miles Treadmill 1.0 Incline 8:00 Pace.  1 Hour AB & Weight workout.
Wednesday: 8.5 Treadmill 1.0 incline Tempo Run at a 7:20 Pace.  I felt great and ran 5 miles at a 6:53 pace including 1 mile in 6:31
Thursday: 5.5 Miles Treadmill 1.0 Incline 4 miles at 8:00 pace and 1.5 easy.  1 Hour Evening AB & Weight workout. Weight today before evening workout was 200 1/2 lbs Fat was 19 1/2 %
Friday: 4.5 Miles Treadmill 1.0 Incline 8:27 Pace.
Saturday: 2.5 Miles Treadmill 1.0 Incline 8:34 Pace. 5 Mile Race Tomorrow.

Total miles for the week: 40 miles 

Weight: 200.5 lbs 19.5% fat. 

Total for Month: 187.75 Total For Year: 187.75 Weight: 200.5 lbs 19.5% fat.  Best month since 1993.  Could have had even higher mileage if in wasn't for the races.

 


 

 

 

 

 

 

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