Brian's Training Runs: December 2007

Sunday, Dec. 2: 12.5 mi. on treadmill (mostly EZ)--had busy day with meeting right after church and then lunch, then visited Leland in hospital; and have meeting tonight
Monday, Dec. 3: Tempo run: 12.4 miles total (1 mile EZ warmup; then 5 mi. Tempo miles (6:33; 6:08; 6:18; 6:28; 6:09); then EZ miles; then burned last mile in 6:34. Total of 6 miles Tempo. Katy Trail was kinda mushy today--I like the softness of the trail on days like this...Cold, not much wind at all, but cold. (1:27:02)
Tuesday, Dec. 4: 4.2 miles EZ on Katy Trail
Wednesday, Dec. 5: Interval workout on the Katy; 12.4 mi. total (1 mile warmup; then 1/2 mile repeats @ 3:00-3:15 (mostly 3:0x's) followed by 1/2 mile EZ recoveries)--did 10 intervals. Cold, windy, some snow flakes on the last half of the run. A couple of random dogs too.
Thursday, Dec. 6: 4.25 on treadmill EZ
Friday, Dec. 7: 20.36 mile EZ LR. Snow of 2-3 inches on the Katy--so pretty. Cold, but not too windy, so very nice conditions. I love to run in the snow! My GPS battery quit on the run--about a mile to go--so don't have the final stats--but for the first half did about an 8:00 pace, then on way back picked it up and did about 7:30 or less pace...
Saturday, Dec. 8: No Running
Total: 66.1 miles (83% EZ)

Sunday, Dec. 9: 12.5 mi. on Treadmill EZ (ice storm)
Monday, Dec. 10: 12.5 mi. on Teamill EZ (ice storm)
Tuesday, Dec. 11: 5 mi. indoor in the Hearnes Center Fieldhouse (EZ)
Wednesday, Dec. 12: 26 laps on treadmill (started at 7.0 and increased 0.1 with every lap up to 9.6 miles/hour--total of 6.5 miles)
Thursday, Dec. 13: No Running--crazy busy today---plus my left knee hurting (maybe from too much treadmill time?)
Friday, Dec. 14: 11 mile home loop--felt great in 1:20:06 (7:17 avg pace)--very cold!
Saturday, Dec. 15: 14 mi. loop on Katy in the snow--beautiful! and cold (20s). About 4-5 inches of snow with light snow falling as I ran. Tough run--about 8:00 pace per mile (total 1:53:16 EZ.
Total: 61.5 miles (90% EZ)

Sunday, Dec. 16: No Running--crazy busy today!
Monday, Dec. 17: Ran 12.4 on Katy Trail in the snow--very tough doing that! EZ pace is all I could squeeze out!
Tuesday, Dec. 18: 6.2 mile (10K) on Katy Trail--in the snow/slush--so difficult! Just EZ pace was all that was manageable--tried to burn the last 1/2 mile to catch up to another runner--passed him.
Wednesday, Dec. 19: 12 mi. workout on the track (2 mi. warmup; 1200 meters X 8 with a lap recovery in between; then 2 mi. cool down). Part of the track still covered with ice and snow (south end), so I had to take it easy on that part. Did my best--but varied between 4:48 (best) to 4:57 (slowest)...
Thursday, Dec. 20: 6.2 mi. EZ on Katy Trail (snowy and icy)--my right achilles is sore from yesterday's workout...
Friday, Dec. 21: 20.3 miles on Katy Trail--lots of mush and some slush--pretty messy! My right achilles is still a bit sore, but was able to have a good run (Medium EZ effort)
Saturday, Dec. 22: No Running
Total: 57.1 miles (86% EZ)

Sunday, Dec. 23: Half-Marathon on Treamill this afternoon (13.2 miles) in about 1:35 (EZ). Felt solid. Didn't want to run in the snow again--maybe tomorrow.
Monday, Dec. 24: Ran 4 miles EZ on treadmill...
Tuesday, Dec. 25: No Running--have a Merry Christmas!
Wednesday, Dec. 26: 12.4 on Katy; first 6 = Tempo @ 6:48 avg pace; then a restful distance along sewage treatment plant--then final 4 miles @ 7:0o pace. Total time = 1:28:15. Ran with my new ice cleats--very helpful on the ice and hard-packed snow on the trail--special thanks to the Howard Family!
Thursday, Dec. 27: 8.2 mi. on Katy. Used my ice cleats again--very handy! Pace was low 7:ish on down to mid 6:30s...Felt good, especially since I ran hard yesterday. My right achilles strain was noticeable--need to baby that for a bit.
Friday, Dec. 28: No Running--need that sharp little strain/pain in my lower right achilles to heal...
Saturday, Dec. 29: No Running--spent a lot of time helping to set up our new elliptical machine
Total: 37.8 miles (70% EZ)

Sunday, Dec. 30: 14 miles on Katy (medium EZ)--kind of hard! lots of slushy mud...total time 1:42:57...
Monday, Dec. 31: 12.4 on Katy (cold) EZ--no watch used for this run...
Tuesday, Jan. 1: 12.4 on Katy (very cold--low 20s) Medium EZ in 1:30:48. (7:20 avg pace--felt really good). Thank you Lord--with me every step of the way.
Wednesday, Jan. 2: 10.2 on Katy...very, very cold (low 20s), but at least no wind. EZ pace, total time: 1:15:46
Thursday, Jan. 3: No Running
Friday, Jan. 4: 12.4 mi. EZ (patience run, no mile faster than 8:00 pace)
Saturday, Jan. 5: No Running
Total: 61.4 miles (100% EZ)

Brian's Training Runs