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.