The Training Blog of Abbott38

With all the miles I am putting in now (50+ mpw, alot for me) I have backed off many of the leg machines excluding the ad/abductor and calf machines along with getting good work in on the back, chest and shoulders.

Workout:

• Type: Strength Training
• Date: 09/30/2009
• Time: 12:30:00
• Total Time: 00:30:00.00
• Calories: 227

A bit chillier than yesterday but another good run, just woke up late again so my cool down will be rushed.

Workout:

• Type: Run
• Date: 09/30/2009
• Time: 06:14:08
• Total Time: 1:41:59.30
• Average Heart rate: 140
• Max Heart rate: 198
• Calories: 1646
• Distance: 11.35 miles
• Average Pace: 8:59.02/mile
• Max Pace: 6:23.27/mile
• Ascent: 1,213.08 ft
• Descent: 1,231.21 ft

Terrific temp, nice chill in the air, good solid and steady run.

Workout:

• Type: Run
• Date: 09/29/2009
• Time: 05:49:53
• Total Time: 1:39:39.30
• Average Heart rate: 142
• Max Heart rate: 154
• Calories: 1620
• Distance: 11.19 miles
• Average Pace: 8:54.13/mile
• Max Pace: 6:51.71/mile
• Ascent: 1,070.37 ft
• Descent: 1,082.59 ft

Probably the last time I get to say this till the marathon, but ran my longest run today, 22 miles. Legs were tired after a 10K race yesterday and 6 3/4 miles on Friday, but at least I know what tired really feels like now.

Workout:

• Type: Run
• Date: 09/27/2009
• Time: 07:53:36
• Total Time: 3:13:48.72
• Average Heart rate: 144
• Max Heart rate: 159
• Calories: 3196
• Distance: 22 miles
• Average Pace: 8:48.6/mile
• Max Pace: 6:15.57/mile
• Ascent: 2,583.84 ft
• Descent: 2,564.13 ft

Goal for this 10K was marathon pace and I nailed it. From a 7:20ish start I knew I needed to back down a little and I did, hitting a 7:40 pace for mile 4 and then upping it back to the 7:30/7:20 range for miles 5 and 6. Kept Bill in my sight for pretty much the whole race and damn, this felt GREAT!!!

Workout:

• Type: Run
• Date: 09/26/2009
• Time: 07:47:17
• Total Time: 00:47:06.77
• Average Heart rate: 162
• Max Heart rate: 176
• Calories: 922
• Distance: 6.27 miles
• Average Pace: 7:30.9/mile
• Max Pace: 5:50.91/mile
• Ascent: 889.84 ft
• Descent: 864.61 ft

My 6 3/4 mile morning loop through the park at an easy pace. Legs feel better now, at the start they were tight and achy.

Workout:

• Type: Run
• Date: 09/25/2009
• Time: 05:55:23
• Total Time: 1:00:38.18
• Average Heart rate: 140
• Max Heart rate: 152
• Calories: 976
• Distance: 6.74 miles
• Average Pace: 8:59.86/mile
• Max Pace: 7:04.24/mile
• Ascent: 673.77 ft
• Descent: 688.75 ft

Got in 6+ miles to bring the day’s total close to 13 miles. I dont know how I managed a quicker pace than this morning considering the outside temp and tiredness of my legs but I did. Kept trying to slow down and the run felt slower but the time and pace the garmin said was not as it felt, good or bad, not sure.

Workout:

• Type: Run
• Date: 09/23/2009
• Time: 16:58:42
• Total Time: 00:51:32.06
• Average Heart rate: 157
• Max Heart rate: 170
• Calories: 910
• Distance: 6.3 miles
• Average Pace: 8:10.72/mile
• Max Pace: 7:02.71/mile
• Ascent: 547.2 ft
• Descent: 540.51 ft

Actually managed to keep a slow and steady pace, which wasnt too hard because my legs felt a little like lead at the start. But the run felt good by the end and hopefully I have set myself up for a possible double today.

Workout:

• Type: Run
• Date: 09/23/2009
• Time: 06:01:58
• Total Time: 1:01:01.77
• Average Heart rate: 139
• Max Heart rate: 154
• Calories: 976
• Distance: 6.73 miles
• Average Pace: 9:03.89/mile
• Max Pace: 6:40.52/mile
• Ascent: 680.06 ft
• Descent: 661.14 ft

13+ miles to start off the day. Hard part now is having enough time to cool down before a shower and heading out to work.

Workout:

• Type: Run
• Date: 09/22/2009
• Time: 05:14:26
• Total Time: 1:57:47.15
• Average Heart rate: 144
• Max Heart rate: 158
• Calories: 1956
• Distance: 13.46 miles
• Average Pace: 8:45.09/mile
• Max Pace: 6:06.12/mile
• Ascent: 1,480.37 ft
• Descent: 1,531.63 ft

A great run today, 5 miles out to meet the group, 5 miles with the group which consisted of Bill and Rich today, and 5 miles back to the house with Bill. Follow that up with a couple bloody marys, ice bath and now waiting on my scheduled massage (I know, life is tough…)

Workout:

• Type: Run
• Date: 09/20/2009
• Time: 06:41:28
• Total Time: 2:06:30.08
• Average Heart rate: 153
• Max Heart rate: 170
• Calories: 2217
• Distance: 15.24 miles
• Average Pace: 8:18.12/mile
• Max Pace: 6:29.39/mile
• Ascent: 1,916.83 ft
• Descent: 1,919.99 ft