Thu, Jan 08, 2009
6pm: Steady 12.5m run around Knoop park and down to the river trail, north up to overlook hill and through heights and hillcrest. Last 7.5 miles included some good climbs. Total time 1:25. Felt...
View ArticleFri, Jan 09, 2009
7pm: 7 miles easy on hillcrest/heights loop in 49min, then 3miles with Quentin in the baby jogger around hillcrest. Beautiful night, full moon, 60 degrees.
View ArticleSat, Jan 10, 2009
7am: 20k tempo run as part of the ARK club winter series. I thought the run started at burns park today but it started at cooks landing instead. So 1.5 mile warm up from Burns Park up the river trail...
View ArticleSun, Jan 11, 2009
9am: 19mi long run at steady to brisk pace around the river loop. Cold morning 32 degrees, sunny and some wind. Ran into Hillary Kogo, local Kenyan running celebrity, one mile into the run and we...
View ArticleMon, Jan 12, 2009
6am: Easy run on hillcrest to heights loop (7min pace) for total time of 53 minutes. Clear and cool 35 degrees.
View ArticleTue, Jan 13, 2009
5pm: 3 mile warm up to Scott Field track. The workout was 2x2400m and 1x1600m with 400m jog recoveries (2min) between each. I ran 7:45 for the first 2400 (5:10 pace), 7:41 for the next 2400 (5:07...
View ArticleWed, Jan 14, 2009
5:30am: 10+ mile run up through Hillcrest and Heights at a comfortable pace, just under 7min pace. Legs alittle tired today from the track last night, but not overly so. Pretty cold today, 27 degrees.
View ArticleThu, Jan 15, 2009
8pm: Horrid day at work. Easy 10 mile run out and back on the river trail, 70 minutes total.
View ArticleFri, Jan 16, 2009
6am: Very cold today, 12 degrees at the start of the run. 11 miles at a spirited pace, sub-6:20 for most of the run. Did the loop through Hillcrest and Heights, rolling hills with a few good climbs....
View ArticleSat, Jan 17, 2009
7am: Finally tempo run day. 1 mile warm up, then 20k tempo run as part of the club winter series. Cool 30 degrees and windy today down on the north side of the river trail. Started at Burns Park,...
View ArticleSun, Jan 18, 2009
9am: Long run of 21+ miles from home to downtown, across the river and up the north side of the river trail, 4 miles of loops on the grass at Burns Park soccer fields, then across big dam bridge and up...
View ArticleMon, Jan 19, 2009
7am: Easy ten mile run over to Boyles Park and then loop around the trails. Easy 7 min pace. Cold 35 degrees and very windy. Total time 73min. Felt a bit tired but not too bad for the day after a...
View ArticleTue, Jan 20, 2009
5:30pm: Got to the track late so cut the warm up short. One mile warm up at Scott Field. Then 5x1600m with 400m jog (2min) recoveries. Splits were 5:10, 5:10, 5:02, 5:04, 5:04. 3 mile warm down thru...
View ArticleWed, Jan 21, 2009
6am: 10 miles at steady <7min pace over rolling hills on the Hillcrest to Heights loop. Beautiful morning but cold 25 degrees. Total time 68 min. Felt slightly tired from track last night but...
View ArticleThu, Jan 22, 2009
6am: quick 6+ mile run on the Crestwood loop. Total time 42min. 7:30pm: 8 mile run steady on Heights loop to the track, then 5x200m quick in 31-32 sec with 200m jogs, then 2 mile run back home....
View ArticleFri, Jan 23, 2009
6am: 10 mile run easy down to Rebsamen golf course, two loops around, and back up the hill to home. Felt good except started to get tired the last 3 miles. Total time 70 minutes.
View ArticleSat, Jan 24, 2009
7am: 1.5 mile warm up from the south end of Big Dam Bridge to Cook's Landing. Then 20k tempo run as part of the club winter series, out and back on the north end of the river trail. 35 degrees and...
View ArticleSun, Jan 25, 2009
3pm: long run around the river trail and 5 miles on the grass loops of the burns park soccer fields. Total time 2:18
View ArticleThu, Jan 29, 2009
In Chapel Hill, NC today 6am: 6 miles steady pace in chapel hill, from downtown to the cross country course, several loops and return. 42 minutes 6pm: 9 miles steady pace again on the cross country...
View ArticleFri, Jan 30, 2009
In Miami Beach today. 10am: 10 miles steady on south beach and the boardwalk. Total time 70 minutes. 6pm: 5 miles easy on the boardwalk, 35min total.
View ArticleSat, Jan 31, 2009
9am: 5 mile warm up at UMiami, then 6x5min intervals on the grass intramural fields with 2 min jog recovery between each. Ran intervals right at 5min/mile pace, as grass loop is measured at 0.48 mile,...
View ArticleSun, Feb 01, 2009
8am: 16 miles at steady pace from south beach, over the venetian causway to downtown miami, south to key biscayne and return. Total time 104 minutes.
View ArticleWed, Feb 04, 2009
5am: 12+ mile run at brisk pace on reverse river trail loop: hillcrest to heights to cammack village, down outlook road to river trail, and back along the river. Total time 78 minutes. Ver cold 22...
View ArticleThu, Feb 05, 2009
4pm: steady 12 mile run from home out and back on the river trail, 6:30 pace. Total time 82min.
View ArticleFri, Feb 06, 2009
6am: 10 miles easy from downtown Knoxville up the river greenway and over to the Sequoia Trail. 73 min
View ArticleSat, Feb 07, 2009
9am: 5 mile warm up from big dam bridge over to to burns park. Then 6x5min fartlek on the soccer fields with 2min jog recoveries between each interval. Intervals felt hard but pace was variable due...
View ArticleSun, Feb 08, 2009
8am: Long run from home up the river trail, up river mountain road, thru pleasant valley to taylor loop, over to 2 rivers park, and finished up on the trails at the park. Was able to pick up the pace...
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