Fwd: Runmeter Run Oct 2, 2016, 7:31:52 AM

Forgot to post this earlier -- sorry!

Sent from my iPhone

Begin forwarded message:

From: "Runmeter" <noreply@abvio.co>
Date: October 2, 2016 at 11:32:06 AM CDT
To: ibenjamin@ameritech.net
Subject: Runmeter Run Oct 2, 2016, 7:31:52 AM

Under 4 yes!!!!!!!! Milwaukee Lakefront Marathon 2016

Finished Run: Oct 2, 2016, 11:31:15 AM
Route: New Route
Explorer Link: http://runmeter.com/19bfd39732fac2da/Run-20161002-0731
Import Link: http://share.abvio.com/19bfd39732fac2da/Runmeter-Run-20161002-0731.kml
Run Time: 3:59:10
Stopped Time: 0:00
Distance: 26.63 miles
Average: 8:59 /mile
Fastest Pace: 6:55 /mile
Ascent: 252
Descent: 483
Calories: 3119

http://www.runmeter.com

Logging it: September 1-18, 2016

So far this month:
September 1: 8 miles.
September 2: 5 miles.
September 3: 7.5 miles.
September 4: 6 miles.
September 5: 5.5 miles.
September 6: 5 half-mile intervals (total five miles with warm up / walk breaks / etc)
September 7: 7 miles.
September 8: Rest.
September 9: Rest.
September 10: 8 miles at 8:20 pace -- two days rest really helps :)
September 11: Rest.
September 12: 10 miles.
September 13: 6 hill repeats (total five miles)
September 14: 6 miles.
September 15: 50-minute tempo run (total six miles)
September 16: 11 late night miles on the treadmill while watching God's Not Dead 2.
September 17: Rest.
September 18: 8 miles on a comfortably cool night.

YTD: 1146 miles.
Lifetime: 17,254 miles.

Logging it: May through August, 2016

A somewhat busy summer. Only a couple of races, though.

Lighthouse Run 2016

I was about five minutes off my PR, but I clocked a decent performance (77:02) at the 2016 Lighthouse Run. Last year (2015), I started out too fast and felt pretty lousy most of the latter half of the race. I felt much better this year, even though I was only 40 seconds faster.

Mile splits:
7:34, 7:56, 7:49, 7:45, 7:51, 8:07, 7:51, 7:30, 7:31, 7:08

Maybe I'll throw in more speedwork the next time I train for a 10-miler, and I can log a mile or two under seven minutes.

Logging It: Rest of March and April, 2016

March 23-31: 5.5 miles, 5.5 miles, 3 miles, 7 miles, Rest, 4 miles, 3 miles, Rest, 4 miles.
April 1-10: Rest, Trailbreaker Marathon (4:30:59), Rest, Rest, 4 miles, 3 miles, 6-mile tempo run, Rest, 5 miles at 8:00 pace, 7 miles.
April 11-20: Rest, 3 miles, 4 half-mile intervals at 7:30 pace, 5-mile tempo run, 3.5 easy miles, 5.5 miles at 7:45 pace, 5 miles, 4 miles, 6 miles, 7 miles.
April 21-30: 6-mile tempo run, rest, rest, 13 miles, 4 fast miles, 6 half-mile intervals at 7:30 pace, four miles, 7-mile tempo run, 5 miles, 4 miles.

As of April 20:
Year to date: 447 miles
Lifetime odometer: 16,555 miles.

Runmeter Run Apr 2, 2016, 8:02:41 AM

Finished Run: Apr 2, 2016, 12:57:41 PM
Route: New Route
Explorer Link: http://runmeter.com/19bfd39732fac2da/Run-20160402-0802
Import Link: http://share.abvio.com/19bfd39732fac2da/Runmeter-Run-20160402-0802.kml
Run Time: 4:31:18
Stopped Time: 0:00
Distance: 26.32 miles
Average: 10:18 /mile
Fastest Pace: 7:52 /mile
Ascent: 507
Descent: 518
Calories: 3051

http://www.runmeter.com

February/March 2016 Running Log - Trailbreaker Attempt #3 in 10 days

I'll post more about the January 31 marathon as time allows.

Here's my log for February and most of March:

February 1 (Monday) - February 7: Rest, 3 miles, 4 miles, 5 miles, rest, 8 fast miles, rest.

February 8 - February 14: 7 + pilates, 5, 6, 5, 5, 3, 9.

February 15 - February 21: Pilates, 5, 4, 4, 5, 9, rest.

February 22 - February 28: 6, 4, 4, rest for 3 days (sick), 4.

February 29 - March 6: Rest, rest, 3, 5, 3, rest, 6.

March 7 - March 13: 1, 6, 4, 7, rest, 5 fast, 16.

March 14 - March 20: 3.5, 4.5, 4.5, 5.5, rest, 4 fast, 10.

March 21 - March 22: 3, 5.

Next on the horizon is the Trailbreaker Marathon (Waukesha, WI) on April 2. This won't be anywhere near a personal best performance, as a portion of the course is on a rugged trail. It will be interesting to see how close I am to previous efforts on the same course (4:14:44 in 2007, 4:08:53 in 2011).

January 2016 Adventures

January Running Log:

I braved the packed company fitness center in the early part of the year to get some hamster miles in. January 1-13: Rest, 6, Rest, Pilates, 4, 6, 8, Rest, 5, Rest, Pilates, 5, Rest.

A trip to Oregon in the middle of the month was wonderful. I got out to run most days I was there:
January 14-21: Rest, 8, 6, 4, 12, Rest, 4, Rest.

My home treadmill is back in operation after some downtime for a basement refinish. I'm closing out the month with a mini-taper and a marathon. Yes, a marathon. :)
January 22-29: 5, Rest, 8, Pilates, 4, 4, 3, Rest.
January 30-31 (planned): 2, Marathon at the Pettit Ice Center.

I won't be anywhere near PR shape for the marathon, but 95 laps will be a unique experience for sure.

July to December 2015 Running Log

Below is my running log for the rest of 2015. I finished out the year with 1,221 miles -- the lowest since 2009 -- but that's okay. I've still got plenty to celebrate. I completed two marathons and logged a solid 10 miles at the Lighthouse Run. I may be in my upper 30s, but I think there's still room for improvement. Onward.
--------------------------------

July 1 (Wednesday) to July 4 (Saturday): 4, 30 tempo run, rest, 5 pace.
July 5 (Sunday) to July 11 (Saturday): 6, 4, 45 tempo run, 4, 3 fast, rest, 5
July 12 to July 18: 11, 3, 4 half-mile repeats, 3, 30 tempo run, rest, 6 pace.
July 19 to July 25: 5, rest, rest, 4, 4, rest, 5
July 26 to August 1: 5, 4, 4, 5, 4, 5, 4.

From August 2 through the end of the year (click for full view):

Runmeter Run Nov 1, 2015, 7:00:41 AM

That's far enough. About 4:17. I'm hungry.

Finished Run: Nov 1, 2015, 11:24:32 AM
Route: New Route
Explorer Link: http://runmeter.com/19bfd39732fac2da/Run-20151101-0700
Import Link: http://share.abvio.com/19bfd39732fac2da/Runmeter-Run-20151101-0700.kml
Run Time: 4:16:50
Stopped Time: 0:00
Distance: 26.31 miles
Average: 9:46 /mile
Fastest Pace: 7:56 /mile
Ascent: 269
Descent: 267
Calories: 3045

http://www.runmeter.com