Amazon.com: Yaktrax Pro: Sports & Outdoors

Amazon.com: Yaktrax Pro: Sports & Outdoors

Video: Children’s Learn to Run Program � Complete Running Network

Video: Children’s Learn to Run Program � Complete Running Network

How to Run Fast–Fast � Complete Running Network

How to Run Fast–Fast � Complete Running Network

AMA 5K 4/29/06

4/29/2006	Mile	Lap Distance	Lap Time	Lap Pace	Split Time	Split Pace
	0	0	0	0	0	0
	1.00	1.00	0:07:55	0:07:55	0:07:55	0:07:55
	2.00	1.00	0:08:44	0:08:44	0:16:39	0:08:20
	3.10	1.10	0:09:57	0:09:03	0:26:36	0:08:35

4/12/2006 Run

Ran a 5K distance on the treadmill. Alternated every .25 mile at fast pace for some speed work.

4/12/2006

Mile

0

0.25

0.50

0.75

1.00

1.25

1.50

1.75

2.00

2.25

2.50

3.10

Lap Distance

0

0.25

0.25

0.25

0.25

0.25

0.25

0.25

0.25

0.25

0.25

0.60

Lap Time

0

0:03:01

0:02:16

0:02:48

0:02:05

0:03:13

0:02:04

0:03:27

0:01:58

0:03:31

0:02:02

0:06:43

Lap Pace

0

0:12:04

0:09:04

0:11:12

0:08:20

0:12:52

0:08:16

0:13:48

0:07:52

0:14:04

0:08:08

0:11:12

Split Time

0

0:03:01

0:05:17

0:08:05

0:10:10

0:13:23

0:15:27

0:18:54

0:20:52

0:24:23

0:26:25

0:33:08

Split Pace

0

0:12:04

0:10:34

0:10:47

0:10:10

0:10:42

0:10:18

0:10:48

0:10:26

0:10:50

0:10:34

0:10:41

4/8/2006 Run

Did a 6.5 mile run. Went at a easy pace, not really fast but not slow either. Ran the loop around Chatham and put in an extra 2 miles over by the library and into Breckenridge.
Mile	lap time	split time
1	9.54	9.54
2	9.31	19.25
3.1	11.10	30.35
4.3	10.43	41.18
5.3	10.50	52.08
6.1	7.48	59.56
6.5	3.39	1.03.35

4/6/2006 Run

Took some time off after the race. have decided to go only twice a week until I feel like my ankle has fully healed. Did about 3.5 miles today. weather in the high 50s and a little bit of wind.
Mile	lap time	split time	heart rate at marker
.5	4.17	4.17	167
1	4.46	9.03	170
1.5	4.35	13.38	172
2	4.02	17.39	179
2.5	4.47	22.26	174
3	4.05	26.31	176
3.5	4.21	30.52	181

4/1/2006 Race Day

Ran the race!!!! Wrapped up my ankle and made sure it was nice and tight. Had a good run. Overdressed a little bit and ran conservatively because of my ankle, but had a good finish. Wasn't my best time but it was still a decent one. Will have to find my next race.
Mile	lap time	split time	heart rate at marker
1	10.14	10.14	160
2	10.10	20.24	173
2.5	4.36	24.59	176
3	4.31	29.30	169
4	10.02	39.32	173
5	9.33	49.05	?

3/27/2006 Run

Ran inside on the treadmill. Set it for about 6.3 mph. Did slow down a bit after 1.5 miles. At 2 miles found that my foot was bothering me. The 7 miles on the weekend kind of aggravated it. Decided to stop and ice it down. Will do that this week and maybe do the elliptical on Thursday instead of running. That should allow it to recover for the race Saturday.
Mile	lap time	split time	heart rate at marker
1	9.47	9.47	174
1.5	4.42	14.29	176
2	5.28	19.57	173

3/25/2006 Run

Ran the course for the Lincoln Memorial Classic. Did the 5 miles for the race, then went back out a mile and came back for 7 miles total. Didn't walk any until 4 miles and ate some sport beans. After 5 miles I stopped for a minute or so and took a couple sips of gatorade. Then finished the 7 miles. I stopped the watch after the 5 miles. Wasn't sure where the 1 mile marker was, ended up missing it. Found it on the way back. Also was a little off on the 2 mile marker.
Mile	lap time	split time	heart rate at marker
2	20.45	20.45	169
2.5	25.01	4.16	166
3	4.13	29.14	161
4	10.31	39.45	166
5	9.51	49.36	164
6	9.52	59.28	163
7	10.03	1.09.31	176

3/22/2006 Run

Ran the FoxCreekSouthwinds route by my house. Did what I think was about 5 miles. If its not then it was pretty close. Did the first 3.7 miles and then went back around the first mile and came back to the house so it should be 5 miles. Did half mile splits and was kind of surprised at the times.
Mile	lap time	split time	heart rate at marker
.5	4.46	4.46	164
1	4.20	9.06	166
1.5	4.57	14.03	164
2	4.45	18.48	164
2.5	5.41	24.29	164
3	4.57	29.26	166
3.5	5.02	34.29	169
3.7	2.01	36.30	156
4.2	5.03	41.33	166
4.7	4.29	46.02	173
5	1.53	47.55	177

3/20/2006 Run

Ran the mile loop around my house. Ran it at a decent pace. Tried to run hard but not my hardest. Had to go back in the house between mile 1 and 2 to get my hat and gloves. Had forgotten them at the start. Probably got a boost on my mile 2 time because of it, but not more than 15 -20 seconds. Also took some jelly belly sport beans after mile 3. Worked OK I think. Was difficult to chew as I ate them right after the mile split and I was breathing hard. Wanted to see if I could take them or not. Don't think I really need them for just a 5 mile, but anything longer probably would.
Mile	lap time	split time	heart rate at marker
1	9.09	9.09	172
2	9.50	18.59	173
3	10.26	29.25	172
4	10.15	39.41	174
5	10.21	50.01	177

3/19/2006

Did a boxing workout. Did some heavy bag for about 7 min, and double ended bag for about 6 min. Was good workout. Then went and did about 10 min on the elliptical machine on program 4. Finished up with about 15 Chest presses at 5 plates. Kept it at a short workout since Ethan's mom was going to show up. Will do a hard workout on Tuesday after a slightly longer run Monday.

3/18/2006 Run

My first run after twisting my ankle. Felt pretty good. I think I will be able to run in 2 weeks for the race. I had it wrapped with a bandage for just a little bit of support. Ran the mile loop around my house. Wasn't really pushing it and turned out to be pretty fast. Almost my best for 3 miles.
Mile	lap time	split time	heart rate at marker
1	10.14	10.14	173
2	10.36	20.50	174
3	10.11	31.02	181

3/16/2006

Did 20 minutes on the Elliptical program 3. Good workout.

3/15/2006

Did a boxing and weights workout tonight. Don't know how much time on boxing, didn't have my watch on. Did a decent workout on all three bags. Could feel it.

For weights:

• 9 min on Elliptical program 2 at 135
• 7 Chest Flys at 5 plates
• 20 Bent over rows at 25 lbs
• 11 Shoulder rolls at 15 lbs
• 12 Shoulder Shrugs at 25 lbs
• 14 Chest press at 5 plates
• 12 Bicep curls at 25 lbs
• 7 side raises at 15 lbs
• 9 Chest press at 5 plates
• 6 Front raises at 15 lbs
  

3/11 - 3/13/2006

Wasn't able to run because of my schedule with the family. It was a perfect day for it later in the afternoon, but couldn't do it. Of course, later in the night I was in a friends house letting the dog out and as I was going into the garage to go home, I stepped off the step wrong and twisted my left ankle. It wasn't bad, but it was bad enough to threaten to not let me run on it Sunday.

Turns out I probably could have run on it on Sunday, but as I was carrying Aaron out of his friends house, I stepped off wrong and twisted my right ankle. This one was bad, probably because I was carrying an extra 50 lbs. I knew right away it was hurt bad and by the time I got Aaron in the car it was already making me kind of sick from the pain. I did manage to get home and get some ice on it. After resting on it and heating it the rest of the night it is a little better. I probably won't be able to run for a few days, but it is definitely better.

In any case I was forced to do boxing and weights on Monday.
For weights I did:

• 10 Chest Flys at 4 plates
• 15 Bent over rows 25 lbs.
• 13 Chest press at 5 plates
• 9 min Elliptical program 2 at 135
• 8 Side raises 20 lbs.
• 11 Bicep curls 25 lbs
• 13 Chest presses at 5 plates
• 8 front raises 20 lbs.

3/11/2006 Workout

Decided to do boxing today rather than a long run. I'll have to chance the long run on the weather tomorrow. Its supposed to be isolated thunderstorms but nice temperature. Decided to do this partly because I walked so much last night. I was downtown at Robbies and got stranded. Couldn't find a ride out to my car at Koke Mill medical facility. Since it was early and nice temp I decided to walk. Started out doing some easy jogs for short distance to cut down on the time. Couldn't do much else since I didn't have the right shoes on. Took me a little over an hour to walk/run to my car.

Did a decent boxing workout and weights. Did about 15 minutes on the bags. 25 min on weights.

For weights I did:

• 8 min on elliptical P2 at 145 target
  
• 15 Chest press at 5 plates
• 10 Side raises at 20 lbs.
  
• 7 pullups
  
• 10 Bicep curls at 25 lbs.
  
• 4 Chest flys at 4 plates
  
• 8 front raises at 20 lbs.
• 15 Bent over rows at 25 lbs.
• 10 Shoulder rolls at 15 lbs.
  

3/9/206 Run

Ran the mile loop around my house. Did some speed work with intervals. Good weather with very little wind. Road was wet but wasn't raining at the time. walked at every mile, and tried to push it for the 3/4 mile after the walking. Really good results turns out to be my PR for 5K.
Mile	lap time	split time	heart rate at marker
.5	4.41	4.41	164
1	5.11	9.52	169
1.25	2.17	12.09	161
1.5	3.00	15.09	169
2	4.59	20.08	174
2.25	2.48	22.56	159
2.5	2.45	25.42	170
3	5.00	30.42	174
3.1	0.57	31.39	176

3/8/2006 workout

Did a decent boxing workout and some light weights. By light weights I mean I didn't do all the sets or all the exercises. Concentrated on my right arm with the heavy bag. Did about 15 minutes or so on the bags. Didn't keep track of the time or my heart rate.

For weights I did:

• 12 Chest flys at 4 plates
• 7 min on elliptical P2 at 155 target
• 14 Chest presses at 5 plates
• 8 pullups
• 6 side raises at 20 lbs.

I was working out late and we had already eaten so I didn't want to go all out either. Will pick up a hard workout on the weekend with all the pieces.

3/7/2006 Run

Ran the mile loop around my house. Did some speed work with intervals. Ran the first mile hard. Then easy with walking for .5 mile and another .5 mile hard. Was going to finish it out at 3 miles but got rained on. It was also very windy.
Mile	lap time	split time	heart rate at marker
1	9.04	9.04	174
1.5	6.00	15.05	149
2	5.01	20.06	173
2.25	2.42	22.49

3/6/2006

Boxing and weights yesterday. Had a good boxing workout. Hadn't done it in a while and it felt good to hit it again. Went a little longer on the bags. Weights workout was: 10 chest flys at 4 plates 12 bicep curls at 25 lbs 7 pullups 9 side raises at 20 lbs 12 chest press at 5 plates 8 minutes on elliptical program 4 10 shoulder roll at 15 lbs
Mile	lap time	split time	heart rate at marker
heavy	6.13	6.13	151
speed bag	5.53	12.06	134
double bag and weights and elliptical	27.43	39.50	119

3/4/2006: 6 miles!

Ran the Lincoln Memorial classic race course. I am going to run the 5 mile during the race,but I wanted to make it a 6 mile run so I went another .5 mile farther than the turn around. Really good run. Temp was 45 or so, low winds. Lots of small hills in the course though. Felt like I could have run farther if I wanted to. I think that between 10-11 min is probably my marathon pace or easy run pace.
Mile	lap time	split time	heart rate at marker
1	10.13	10.13
2	10.59	21.13
2.5	5.41	26.54
3	5.20	32.14
4	11.02	43.16
5	11.36	54.52
5.5	5.58	1.00.00
6	5.03	1.05.53

3/1/2006 Run Times

Times were good. Happy with the run.
Mile	lap time	split time	heart rate at marker
1	10.15	10.15	167
2	10.46	21.01	170
3	10.51	31.52	169
3.7	7.22	39.14	172

3/1/2006 run

Had a good run last night. Did my route that it says is 3.6 miles but I think its actually 3.7 or 3.8. This time I ran it straight through without any rests. Usually I rest every mile or so and walk for a minute or so. This time I didn't. I felt good and just kept running. Of course by the end of the run I was hurting and it felt like the 5 mile did with walking, but I was able to complete it. Haven't checked my times yet, but I think I did pretty good. Will post them later. Will probably do some weights and boxing tonight and wait to do a 5-6 mile run on Saturday.

According to my calculations this run puts me at about 60 miles since Jan when I started keeping track. If I figure maybe 3 miles a week from Nov - Dec I could be at 85 miles total since I started running. That could be a generous estimate though.

Past workouts

January 2006
Day	Workout
4	ran 2 miles
5	boxing and weights
8	elliptical on program 3
9	boxing and weights
10	ran 2 miles
11	boxing and light weights
12	elliptical on program 4 but short by 10 minutes
14	boxing and weights
15	ran 2 miles
16	ran 2 miles
17	just boxing
18	ran 2 miles
19	boxing and weights
21	ran 2.5 miles
22	boxing and weights
23	ran 2 miles
25	boxing and weights
26	ran 2 miles
27	boxing and weights
28	ran 2.5 miles outside
29	boxing and lights weights
30	ran 3.1 miles inside 41 min.
31	boxing and weights
February
Day	Workout
5	ran 2.5 miles inside 37.5 min
6	boxing and light weights
9	ran 3.1 miles inside 38:25
11	boxing and weights and ran 3.1 miles outside 35.5 min
14	ran 3.2 miles outside 38 min
16	boxing and weights
17	ran 2.5 miles inside

2/27/2006: Ran 3 miles today, but did 400m repeats. I jogged 400m, then alternated running hard with recovery every other 400m. The recovery would be a period of walking and then jogging the rest of the 400m until it was time for hard run again. Worked out pretty well. I could definitely feel the difference and my time was pretty close to what I can do 3 miles at a steady pace. Ran the mile loop by my house 3 times. Average heart rate was 159.
400m Marker	lap time	split time	heart rate at marker
1	2.04	2.04	163
2 (hard)	2.25	4.29	174
3	3.09	7.38	160
4 (hard)	2.31	10.09	176
5	2.41	12.49	159
6 (hard)	2.40	15.29	176
7	3.30	19.00	159
8 (hard)	2.35	21.35	174
9	3.06	24.41	149
10 (hard)	2.36	27.17	173
11	3.24	30.42	159
12 (hard)	2.49	33.30	173

2/26/06:
Did boxing and weights tonight. 16.5 min on boxing across the 3 bags. Really trying to get the intensity up on the bags.

21.5 min on weights.

• 8 pullups,
• 12 chest presses at 5 plates,
• 8 side raises of 20 lbs,
• 11 arm curls of 25 lbs,
• 10 front raises of 15 lbs,
• 9 chest flys at 4 plates,
• 12 shoulder rotations of 15 lbs,
• 12 shoulder shrugs at 25 lbs,
• and 51 situps (41,10).

Good workout I thought. Especially after a break. Feels good to improve.

5 Miles!!!!

2/25/06: Ran 5 miles today. Weather was very windy from the northeast and about 40 deg. Ran over into Walnut Park. This is the route. Average heart rate was 163.
Mile	lap time	split time	heart rate at marker
1	10.12	10.12	167
2	10.56	21.08	166
3	11.11	32.20	165
4	10.52	43.12	172
5	12.16	55.28	169

Run for 2.23.2006

2.8 Miles today with weather about 45 deg. Ran a slightly different map than any of the ones I have mapped out. Tried to push this one a little bit, and I think I succeeded.
Mile	lap time	split time	heart rate
1	9.55	9.55	172
2	10.51	20.45	172
2.8	9.34	30.20	169

Just did a longer boxing workout today. Decided to take it easy and not push it with the weights. Did 26.41 on the bags. Didn't split out the times on each bag. Wasn't thinking about it. Worked hard on the heavy bag and hard on the double ended bag. Went light on the speed bag. Had put some more air in it and it is always harder to keep going after its been aired up. Plan on doing some speed work tomorrow with a short distance, maybe 2 miles or so. Then do a 5 mile or so run on the weekend.

USATF route search

These are my routes that I have or plan to run. They are in the US Track and Field org database using Google Maps to map the route. Pretty handy. I've been told that they are fairly accurate.

USATF Database Search

3.6 Miles today with weather about 40 deg. Ran loop around a couple of subdivisions. Surprised myself with the times. Especially the first mile. The third mile I was struggling. Was having some digestion issues I think. Something I ate in the afternoon wasn't setting right with me. http://www.usatf.org/routes/view.asp?rID=10424
Mile	lap time	split time	heart rate
1	10.07	10.07	174
2	11.51	21.57	170
3	12.49	34.46	167
3.6	7.30	42.18	170

Boxing and weights today.

Item	lap time	split time	heart rate
Heavy bag	5:26	5:26	157
Speed bag	4:54	10:20	143
double ended bag	5:09	15:29	144
weights	19:05	34:33	101

For weights did Chest fly 4 plates (10), 7 pullups, Chest press 5 plates (10), shoulder roll 12lb (8), bicep curl 25lb (10), side raises 20lb (7), and 50 situps.

Ran 4.1 miles today outside in 24 deg F weather. worked out pretty well.
Ran over past the elementary school and up to the school.http://www.usatf.org/routes/view.asp?rID=11135

Mile	lap time	split time	heart rate
1	11.24	11.24	169
2	12.14	23.38	160
3	11.55	35.33	166
4	12.50	48.23	165
4.1	1.06	49.29	169

Weights and boxing today.

Item	lap time	split time	heart rate
Heavy bag	5:11	5:11	153
Speed bag	5:26	10:38	138
double ended bag	4:40	15:19	148
weights	16:00	31:19	139

Did chest press 5 plates (10), pullups 7, chest fly 4 plates (8), arm curls 25lb (10), front raises 15lb (11), situps 55, side raises 20lb (8)

Template for my times.

Mile	lap time	split time	heart rate

Did get a chance to run last night, but only 2.5 miles. Ran inside on treadmill.

Mile	lap time	split time	heart rate
1	11:21	11:21	172
1.5	6:10	17:32	164
2	5:31	23:03	177
2.5	6:42	29:46	169

Did my workout last night, pretty close to what I intended. Did 15 min boxing across all three bags, roughly 5 min a bag (Heavy, speed, double ended). Then did chest flys at 3 plates (11), 7 pullups, 25 lb curls (10), 15lb side raises(10), 5 plate chest press(10), 15lb front raises(10), then some more pullups (6). About 40 min total.

Plan on running tonight if possible, probably a 3.2 or 3.6 route. Not sure if social calendar will allow it. If not then definitely a longer, maybe 4 mile run tomorrow.

This is starting late into my training schedule. I've been keeping track on a calendar of the nights I work out and how far I run when I do. Lately I've been keeping times as well. I just got a Timex Ironman heart rate monitor with 100 lap recall capability. Now I'll be able to keep all kinds of stats. Perhaps when I get home I'll post the mileage that I've got on the calendar. Tonight is a boxing and weights night. Has to be fast workout though, as I've got rehearsal. Plan on 15 min boxing, and no more than 30 min weights. Will shoot for a long run sometime on Saturday or Sunday, maybe 4 miles or more.