December 2007 Training and Race Schedule
    

     

   

Beginning month At 206 lbs and 21.5% body fat.  I have lost 54 lbs up to this point.

Week Ending December 1, 2007


Saturday: 7 Miles 5K race

Date: December 1, 2007
Event: Santa Run for Women's Recovery 5K
Location: Xenia, Ohio
Time: 21:19
Overall Place: 21
Age Group (40-44) Place:1st
Pace: 6:49
Splits: 6:45, 6:50, 6:51, :51
Good run today.  Very good race and best time since 1993.  The temp was 27 with a 14 mph wind.  I paced the race great and finished the last mile very strong.  This was the first 5K this year were my splits were this even.  I was hoping to break 21:00.  I ran this race last year in a time of 27:28.

Week Ending December 8, 2007

Sunday:  3.5 Miles Treadmill 1.0 Incline 8:34 Pace.  Did not get my long run in today and will probably not get it in this week due to work schedule.
Monday:  6.25 Miles Treadmill 1.0 Incline 8:34 Pace.  Felt really good today but didn't have the time to go longer.
Tuesday: 7 Miles Treadmill with 6 X 800 intervals.  Felt really good on the intervals today getting my heart rate up to near racing heart rate.  I started with an easy 1.5 mile warm up and then 6 X 800 intervals with a 1/4 mile jog between.  I ended with a 1.25 mile jog.  My splits were 3:07, 3:08, 3:08, 3:06, 3:05, 3:05.  I ran at an 1.0 incline.
Wednesday: 2.25 Miles Treadmill 1.0 Incline easy recovery pace run.  Legs very sore
Thursday: 3.25 Miles Treadmill 1.0 Incline 8:47 Pace.
Friday: 2.25 Miles Treadmill 1.0 Incline 9:13 Pace.
Saturday: Jingle Bell 5k

Date: December 8, 2007
Event: Jingle Bell Run 5K
Location: Wright State University, Ohio
Time: 21:39
Overall Place: 26
Age Group (40-44) Place:1st
Pace: 6:53
Splits: 6:23, 7:20, 6:52, 1:04
The time does not reflect the effort.  The course conditions and 2nd mile hill really created the slower time.  I was among runners at the finish that typically run under 21;00.  The winner ran 39 seconds slower than last weekend.  I felt really strong the complete race.  I think the course was also a little long.  Ran the race almost 6 minutes faster than last year.

Total miles for the week: 29 miles  Current streak is 29 days for 156 miles

Weight: 206 lbs 21% fat. 

Week Ending December 15, 2007

Sunday:  3.25 Miles Treadmill 1.0 Incline 9:13 Pace.  Legs very sore
Monday:  7.5 Miles Treadmill 1.0 Incline 8:34 Pace.  Legs felt alot better today
Tuesday: 5.5 Miles Treadmill 1.0 Incline 8:34 Pace.  Felt strong today.  Decided to skip a long run and intervals this week.  Hopefully this will allow me a little rest to break 21:00 on Saturday.  The course is suppose to be flat and fast.  Hopefully the weather cooperates.
Wednesday: 3.5 Miles Treadmill 1.0 Incline 8:34 Pace.
Thursday: 4.5 Miles Treadmill 1.0 Incline 8:34 Pace.
Friday: 3.5 Miles Treadmill 1.0 Incline 8:34 Pace.  Legs felt great.  Had to force myself to stop running.
Saturday: Noel 5K

Date: December 15, 2007
Event: Noel5K
Location: Lunkin Airport Cincinnati, Ohio
Time: 22:21
Overall Place: 19
Age Group (40-44) & Clydesdales Place:1st
Pace: 7:09
Splits: 6:44 7:19 7:28 :48
This was suppose to be a fast course; however, the winter storm conditions slowed everyone's times down by a few minutes.  I think I could have ran a sub 20:30 today.  Over the last few races I have finished among runners who have recently ran sub 20:00.  The first mile was slightly uphill with the wind to our backs.  There was one turnaround in the first mile which took around 5 seconds off my time.  The first mile was very slippery in the falling snow but the visibility was good.  I managed to run a very good 1st half keeping up with the winning female.  The half way turnaround was very slippery and I had to walk it to keep from falling.  The second half was into the wind and poor visibility.  I should have worn my ski goggles.  Even with the poor conditions I ran a very decent time.

Total miles for the week: 29 miles  Current streak is 36 days for 189 miles

Weight: 206 lbs 21% fat. No change this week.  I will begin to up my mileage over the next few months and hopefully lose 20 more pounds.

Week Ending December 22, 2007

Sunday:  5.5 Miles Treadmill 1.0 Incline 9:18 Pace.
Monday: 9.5 Miles Treadmill 1.0 Incline 8:34 Pace.
Tuesday: 4.5 Miles Treadmill 1.0 Incline 8:34 Pace.
Wednesday: 8.25 Miles Road Course / 8:19 pace on a windy day and hilly course. Last mile was 7:42.  Legs felt heavy and tight today.
Thursday: 4.5 Miles Treadmill 1.0 Incline 8:44 Pace.
Friday: 5 Miles Treadmill 1.0 Incline 7:30 Pace.
Saturday: 5 Mile Interval workout / 3 x 1 Mile / splits were 6:27, 6:25, 6:22 with a 1/4 mile jog between.  Felt really good.  Will try 4 next time.

Total miles for the week: 42 miles  Current streak is 43 days for 221 miles

Weight: 204 lbs 20.5% fat. Loss of 2 lbs and .5% body fat.

Week Ending December 29, 2007

Sunday: 4.5 Miles Treadmill 1.0 Incline 8:34 Pace.  Legs felt really good today.
Monday: 10.25 Miles Treadmill 1.0 Incline 8:29 Pace.  Started the run feeling low on energy and lazy but kept running.  Felt good after a few miles and kept going.  Longest run in years.
Tuesday: 3.25 Miles Treadmill 1.0 Incline 8:34 Pace.
Wednesday: 8.25 Miles Road Course / 8:07 pace
Thursday: 5 Miles Treadmill 1.0 Incline 8:34 Pace.
Friday: 7 Miles Interval workout / 7 x 1/2 Mile / splits were 3:01, 3:00, 3:01, 3:00, 3:03, 3:00, 3:01 with a 1/4 mile jog between.  Felt really good.  Will try 8 next time.
Saturday: 5 Miles Treadmill 1.0 Incline 9:13 Pace.

Total miles for the week: 43.25 miles  Current streak is 50 days for 269.75 miles

Weight: 203 lbs 20.5% fat. Loss of 1 lb.

December 30, 31, 2007

Sunday: 4 Miles Treadmill 1.0 Incline 8:34 Pace.
Monday: 2.25 Miles Treadmill 1.0 Incline 8:34 Pace.

Total for Month: 159.5 Total For Year: 1425 Weight: 203 lbs 23.5% fat.

 

 

 

 

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