Sunday, August 31, 2014

Weekly Wrap up(August 25th to August 31st, total 47 Miles)

Monday:        Easy run of 8 miles, 70 Minutes.
Tuesday:       Speed Workout 5X1 Mile. Total 9 miles. ! mile pace around 7:30
Wednesday:  Kenyan Workout. Very slow speed. Total of around only 2 miles.
                     Personal Training for 30 minutes.
Thursday:      8 miles with 6 miles MP(around 7:40)
Friday:         8 Miles easy run.
Saturday:     10 Miles LSD
Sunday:       2 Miles.

 Weekly mileage: 47 Miles. This might be the only week with less than 50 weekly mileage before Nov 17th.

8 Miles Easy run Friday

Started slow, then gradually caught up. I think the pace was
pretty good. We need some recovery time any way.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:08:37.88.018:34
19:20.51.009:20
29:14.21.009:14
39:07.91.009:08
48:38.71.008:39
58:15.11.008:15
68:07.71.008:08
78:12.21.008:12
87:38.31.007:38
9:03.30.016:44

Thursday, August 28, 2014

Tempo 6 Miles for the pace around 7:40

I changed the running routes today.

Got up at 5:30am, and headed the green belt for the running.
Ran into an old couple walking on the trail, and they told me
that there was a coyote around the corner. I was little bit scared
and I ran to the opposite direction to avoid it. I saw them
in another route, but not this one.

First mile a little slow, partly because of the warm, partly because
of the overpass (like a hill). And then started a little bit faster for 2nd
mile. All the rest of the miles around 7:40, except the cooling down.
And just did half of a mile for cool down. Here are the
splits:

Split
Time
Distance
Avg Pace
Summary1:06:42.98.487:52
18:47.31.008:47
27:50.01.007:50
37:33.91.007:34
47:33.91.007:34
57:36.91.007:37
67:42.21.007:42
77:38.51.007:39
87:42.41.007:42
94:17.80.488:55

Tuesday, August 26, 2014

Tuesday 5x1 1mile Speed Workout

It is a fail. And the main reason is that I did not have enough warm up.
I think I got used to 2 miles warm up. And I did only one mile today.
And I felt the muscle stiff most of the time. But also, this is nod bad
since I was only required to run the pace of 7:30 to 7:35. And I did it.

Split
Time
Distance
Avg Pace
Summary1:05:31.78.008:12
19:12.01.009:12
27:14.91.007:15
32:16.50.259:06
47:28.91.007:29
52:33.30.2510:14
67:25.31.007:25
72:32.20.2510:09
87:35.91.007:36
92:25.90.259:44
107:37.91.007:38
119:08.91.009:09

And I ran one more mile for the cool down:

Split
Time
Distance
Avg Pace
Summary9:52.41.029:38
19:36.11.009:36
2:16.30.0211:12

Monday, August 25, 2014

Monday easy run 8 miles

Just want to run easy so that I can have enough energy to run
5X1 miles tomorrow. I just want to check whether I can run the
5 miles with pace around 6:50 to 7:20. Here are the splits for this morning:

Split
Time
Distance
Avg Pace
Summary1:10:15.58.008:47
19:21.71.009:22
29:25.51.009:25
38:58.81.008:59
48:55.21.008:55
58:20.11.008:20
68:21.71.008:22
78:27.11.008:27
88:23.51.008:24
9:02.00.007:13

Completed the book of Hear Rate monitor for dummies. The only thing
I can remember is that I should run easy run easily.

Sunday, August 24, 2014

Sunday walk/easy run 6 miles?

We actually decided for the walk most of the time. Amy felt tired
today after the morning Tennis lesson, then a trip to San Francisco.
She was already tired after the trip, but she decided to run for 8 miles,
which was hard for her. So she will make it up tomorrow for 6 miles.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:56:36.26.1119:04
112:02.51.0012:02
214:24.21.0014:24
329:25.61.0029:25
413:58.01.0013:58
524:01.21.0024:01
620:38.71.0020:39
72:06.10.1118:19

And I did not run an LSD either. So I will start one until Sep 6th.