July 13-15

NO RUNNING because I am sick. Tried to go this morning, but didn't feel well enough with having to be at work at 6am. I am going to try again tomorrow and 10 mi again on Sunday.

July 12, 2011

Distance: 5 mi Tempo Run

Time: 35:25

Pace: 7:05

Course: FF to WF Elementary and back

Felt: Good.

Amount of sleep: about 5 ish

Start time: 4:20am, had to work at 6

Weather: 80+ and humid as crap

Shoes: Asics GT 2150

Other notes:

Tempo run. Felt good except for the humidity. Ate half a banana and half a cup of coffee before I left.

July 10, 2011

Distance: 10mi

Time: 1:19:20

Pace: 7:56/mi

Course: FF to Capital and back

Felt: Good. Haven't run that long in a while. I was encouraged.

Amount of sleep: about 5.5

Start time: 6am

Weather: 70 or so, nice and cool

Shoes: Asics GT 2150

Other notes:

Ate 1/2 granola bar and drank 1/2 cup of coffee. Had one gel pack during the run and used the Vitalyte drink mix. This is my favorite drink mix that I have ever used. I think it's better than gatorade, doesn't taste as sweet like I'm drinking straight sugar.

Week total:28 plus 2 strength training sessions

July 8, 2011

Distance: 4 mi

Time: 36:00

Pace: 9:00/mi

Course: Falls Lake Trails section 1 out and back

Felt: Felt great to run trails again. I think these shoes will be just fine, no trail shoes needed. It's technical and I felt just fine in them. It was hot hot hot.

Amount of sleep: about 6.5-7

Start time: 10am

Weather: 85-90 and humid

Shoes: Asics GT 2150

Other notes:

N/A

July 7, 2011

Distance: 6 mi

Time: 47:36

Pace: 7:56mi

Course: FF to Stone Chapel loop

Felt: Good middle of the week mid distance run. Left knee felt a little funny again today.

Amount of sleep: about 6.5

Start time: 6am

Weather: 70 or so, nice and cool

Shoes: Asics GT 2150

Other notes:

Ate 1/2 banana and drank 1/2 cup of coffee. Went to the YMCA, did stationary bike for 25 min, leg curls and extensions, leg press, piel squats, bench press, hyperextension, incline situps, and more.

July 5, 2011

Distance: 3 mi or so, plus weights at the Y
Time: 25 min
Pace: 8:20/mi
Course: Treadmill
Felt: Good

Amount of sleep: about 7
Start time: 10am
Weather: inside

Shoes: Asics GT 2150

Other notes:
Did dumbell bench press, lunges, bar curls, hyperextension, air bike, plank, and exercise ball squats. Good exercises.

July 4, 2011

Distance: 5 mi

Time: 40:43

Pace: 8:09/mi

Course: FF to Stone Chapel and back

Felt: Good easy run. Slight tinge in my left knee a couple of time. Very slight, went away fast.

Amount of sleep: about 6.5

Start time: 6am

Weather: 75-80, humid, muggy.

Shoes: Asics GT 2150

Other notes:

Ate 1/2 banana and drank 1/2 cup of coffee. Did 100 situps. This is my last week of not on a plan if I'm going to start a 16-week program for the City of Oaks race. My long run this weeks needs to be 10. Next week the plan starts on 10 as well.

July 1, 2011

Distance: 1 mile warm up, 3x800m intervals at 3:00-3:10/800 pace with 400 meter slow jog/walk in between. Got kicked off the track, so I did three sets of stadiums at Wake Forest-Rolesville HS running fast up and easy jog down with one minute rest in between sets. Then 1/2 mile-ish cool down.

Time: 40:00 or so

Pace: n/a

Course: WF-Rolesville HS

Felt: Good

Amount of sleep: enough

Start time: 8:30am

Weather: 80ish, hot

Shoes: Asics GT 2150

Other notes:

Didn't run any more miles this week. I got up too late several days because I stayed up too late. If I go to bed on time I don't have a problem. My hours at work were also bumped up a little this week, so that's more time on my feet so I have been more tired and needing the rest. If I go to bed when I know I should, I do just fine.

In other news, I heard from Jamie Clement this week that I might be able to run the CIty of Oaks marathon for free this year by signing up as a pacer. The only problem is I will need to be a pacer for a time that I KNOW I can run, instead of shooting for a good time. I'm going think about it. If I do a 4 hr pace, then it would be a good training run for the Mt. Mitchell race in Feb.

Weekly Total: 5 + intervals.

June 28, 2011

Distance: 5 mi

Time: 38:07

Pace: 7:37/mi

Course: FF to Stone Chapel and back

Felt: Good

Amount of sleep: about 6.5

Start time: 6:30am

Weather: 65-70

Shoes: Asics GT 2150

Other notes: good easy run