Chagi Time

Workout:

Type: Run
Date: 10/10/2008
Time: 17:30:00
Total Time: 00:18:43.00
Distance: 2 miles
Average Pace: 9:21.62/mile

I just can’t believe I went that fast. I want to thank the people who encouraged me and ran part way with me.

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Workout:

Type: Run
Date: 10/09/2008
Time: 08:45:00
Total Time: 00:13:00.00
Distance: 1 miles
Average Pace: 12:59.22/mile

Todays WOD

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

Due to time I did two rounds. Times were 4:23 and 4:30!

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Workout:

Type: Run
Date: 09/15/2008
Time: 09:30:00
Total Time: 00:36:01.00
Distance: 3.1 miles
Average Pace: 11:37.67/mile

Todays WOD
Run 5 K

WOW! My 5K in April was 40:52 (pace of 13:11). Today was almost 5 minutes faster! I was told 2 miles in 20 minutes should be doable for me (this is a big relief). I hit the turn around at 18:02, so I [...]

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Workout:

Type: Run
Date: 09/14/2008
Time: 08:30:00
Total Time: 00:14:00.00
Distance: 1 miles
Average Pace: 13:59.16/mile

8 rounds of 20 seconds on 10 seconds rest, maximal effort. Running on trail. Distance is just what I stuck in there (about 1/2 mile of running plus the Tabata intervals). I HATE-HATE-HATE running in wet grass. I need to get my pedometer setup, and tomorrow [...]

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Health:

Date: 08/13/2008
Weight: 145.5
Mood: Happier than Normal [...]

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Workout:

Type: Run
Date: 08/09/2008
Time: 08:55:00
Total Time: 00:15:00.00
Distance: 1 miles
Average Pace: 15:00/mile

Saturday, 08.09.08: 30:20
30:20 (that is 30 seconds all out, 20 seconds total rest) x 8 nothing else! Did mine running on my “track” - I chose a section in the shade I think that helped. I’m still very dehydrated.

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Workout:

Type: Run
Date: 08/06/2008
Time: 09:20:00
Total Time: 00:20:00.00
Distance: 1 miles
Average Pace: 20:00/mile

Tuesday, 08.05.08: LACTATE?
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries. I only did 4 repeats (instead of 6) because I am so tired - guess I don’t feel as well as I thought I [...]

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Workout:

Type: Run
Date: 07/12/2008
Time: 12:05:00
Total Time: 00:47:18.00
Distance: 3.65 miles
Average Pace: 12:57.54/mile

I was faster than my last 5K, but I now need to work on a 10 minute mile pace (for 2 miles).

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Workout:

Type: Run
Date: 07/10/2008
Time: 20:40:00
Total Time: 1:00:00.00
Distance: 4.65 miles
Average Pace: 12:54.19/mile

1 hour Time Trial
Didn’t know if I could run a whole hour! Ok, technically I walked a little every 10 minutes to drink some water, but I was surprised how easy it was to keep running. I was breathing harder, but could still talk (mostly telling [...]

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Make Mosquitoes?
Workout:

Type: Run
Date: 07/09/2008
Time: 20:30:00
Total Time: 00:11:31.00
Distance: 0.78 miles
Average Pace: 14:46.7/mile

This one stunk. I was planning to go further, but even when I was running they were after me. I included the walking I did too. Oh and I had Tana with me, let her swim around the dock.

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Workout:

Type: Run
Date: 07/05/2008
Time: 09:00:00
Total Time: 00:40:00.00
Distance: 3.01 miles
Average Pace: 13:18.23/mile

I didn’t get a chance to do this one yesterday, so I did it this morning.
Friday, 07.04.08: Happy 4th!
Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min.

1.01 miles, 12:05 (included some overgrown trails, which I avoided [...]

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Workout:

Type: Run
Date: 06/30/2008
Time: 10:30:00
Total Time: 00:18:07.00
Distance: 1.5 miles
Average Pace: 12:04.35/mile

Sunday, 06.29.08: The weekend Time Trial
Run: 1.5 mile TT
Had to speed up at the end - was trying to hit under 18 minutes. Next time I’ll go to the park where there is a marked 1 mile trail. So for my black belt test I have [...]

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Workout:

Type: Run
Date: 06/28/2008
Time: 08:45:00
Total Time: 00:26:21.00
Distance: 1.82 miles
Average Pace: 14:29.57/mile

3-5 hours before CF main site WOD
All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, [...]

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Workout:

Type: Run
Date: 06/26/2008
Time: 17:30:00
Total Time: 00:13:14.00
Distance: 1 miles
Average Pace: 13:14.7/mile

Wednesday, 06.25.08: Tabata
8 rounds of 20 seconds on 10 seconds rest, maximal effort. Running on trail. Had to stop about a minute due to people/dogs on the trail. 5 min warmup and cooldown.
I only had my pedometer, so “distances” are based on an estimate of my [...]

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Workout:

Type: Run
Date: 06/25/2008
Time: 06:25:00
Total Time: 00:21:06.00
Distance: 1.7 miles
Average Pace: 12:25.34/mile

Hilly. Was out of town, nice run. Need more work on hills.

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Workout:

Type: Run
Date: 06/20/2008
Time: 08:30:00
Total Time: 00:19:07.00
Distance: 1.45 miles
Average Pace: 13:11.21/mile

Very tired.

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Workout:

Type: Run
Date: 06/07/2008
Time: 08:40:00
Total Time: 00:37:25.00
Distance: 2.85 miles
Average Pace: 13:07.75/mile

Water, Water Everywhere!
I had planned to run and walk as needed, but surprisingly I did very little walking until the last 1/4 to 1/2 mile (except for obstacles like big puddles). Everything is still flooded, and I wanted to see if I could get to the [...]

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Workout:

Type: Run
Date: 05/02/2008
Time: 09:00:00
Total Time: 00:23:57.00
Distance: 1.84 miles
Average Pace: 13:00.91/mile

20 seconds sprint, 40 seconds jog.
1 lap warm up, 2 laps of intervals, 1 lap cooldown. I am estimating the distance of 1 lap to be .46 miles, but its hard to tell (running around a pond near my house). I need to go FASTER. The [...]

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Workout:

Type: Run
Date: 05/01/2008
Time: 09:30:00
Total Time: 00:35:00.00
Distance: 1.8 miles
Average Pace: 19:25.05/mile

Running with a 5 Year Old
It is fun to run with someone who makes airplane noises. I think I will try to do an easy run/walk with him every week, I think he enjoyed it.

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Workout:

Type: Run
Date: 04/26/2008
Time: 10:45:00
Total Time: 00:19:36.00
Distance: 1.4 miles
Average Pace: 13:59.16/mile

Didn’t have much time, and my knees were not with the program today! I hope my next run will be better. On a positive note, the weather has improved again, so I should be able to get out more.

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Workout:

Type: Run
Date: 04/20/2008
Time: 13:00:00
Total Time: 00:40:52.00
Distance: 3.1 miles
Average Pace: 13:11.21/mile

Overall 364 / 672
Division 27 / 42
Stats:

The first mile took about 12 minutes (I didn’t see the exact marker). No walking.
The second mile I was at ~23:50 according to my watch. I walked 1 minute.
The third mile was tough. I walked 2 times about 1 minute [...]

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Workout:

Type: Run
Date: 04/17/2008
Time: 17:45:00
Total Time: 00:19:00.00
Distance: 1.6 miles
Average Pace: 11:52.87/mile

Hot and to many cars. I pushed myself and ran the entire 20 minutes (ok, I had to stop for about 10 seconds to give a kid a chance to catch their dog, but at least there was no dogfight).

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Tues. Run in woods for 40 minutes.
Wed. Run 2 miles (or 25 minutes) at a fast pace.
Thurs. Easy Run 3 miles. Take walk breaks of 30-60 seconds when needed.
Fri. Walk.
Sat. Rest.
Sun. Run 5K.

We will see how it goes! I may switch Thursday and Friday, depending on my schedule.

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Workout:

Type: Run
Date: 04/15/2008
Time: 18:00:00
Total Time: 00:48:00.00
Distance: 3.2 miles
Average Pace: 15:00/mile

Both running and walking, depending on the terrain and my energy. I did a few sprints as well. I found a nice trail (first time I’ve seen it) by the river, which is great because they are removing (and replacing at some point) my bridge. Meaning [...]

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Workout:

Type: Run
Date: 04/03/2008
Time: 09:00:00
Total Time: 00:40:00.00
Distance: 3 miles
Average Pace: 13:20/mile

Ran 18 min, Walked 1, Ran about 8 more minutes.
I felt much better, the weather was perfect. I actually had fun and felt strong. I did run really slow / easy (distance is a guess) but I will push harder and do intervals on Saturday / [...]

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