• 27m 14s
  • 4.10 miles
  • 06m 38s /Mi

It was such a great night, I couldn't resist going for a run. Quick pace, but still under control. This was a much more worthwhile run than yesterday morning's.

  • 40m
  • 1968.50 yards
  • 01m 46s /100 yards

200m warmup

1500m main set - 29:10 (new PR)

Splits were 9:40, 9:55, 9:35

100m cooldown

Felt good to get a full 1500m in the pool.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 5
  • 39m 13s
  • 4.50 miles
  • 08m 43s /Mi
I really don't like doing these easy/recovery runs. I have a hard time hitting the target pace. I was aiming for 8:00-8:20 pace, but I was too slow. It's weird, I don't see the point of going so slow. If I'm running this slow, I might as well not be running at all. What am I training? I barely even broke a sweat. I was never breathing hard. I think it's easier to run 7:30 pace than 8:30 pace anyway.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 4 Sick: 2 Overall Workout: 2
Unwanted day off today. I really wanted to get up early to ride my bike, but it doesn't get light enough to ride until about 6:45 or so. With parents in town, plus needing to get ready for church, it just didn't work out for me to get a 25 mile bike ride in. I suppose I could have done a shorter one, but I didn't. In addition, the Bears officially suck, and my TGFFL team is just as bad. I knew it was a mistake to put faith in McNabb. Now I feel really stupid having him on all 3 of my teams. It's going to be a long season. At least the Cubs are in the playoffs. Game 1 on Wednesday...

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 1
  • 57m
  • 6.00 miles
  • -----

6 X 1000m repeats


I rested for about 2 minutes between repetitions. The overall time includes a proper warmup, cooldown, and stretching.

The first interval was too fast, and I knew it. I was aiming to be in the 3:30-3:40 range. It's hard to slow yourself down on the first one, when you're fresh.

This has been a good week of running, but I only managed 1 swim workout, and no biking. I should try to ride the bike tomorrow, because I should really take a day off from the running.

  • Walking
  • 1h 05m

Mowed the lawn this morning after running.

  • Health data: Sleep: 3 Stress: 4 Soreness: 2 Fatigue: 1 Sick: 1 Overall Workout: 4
  • 41m 58s
  • 6.20 miles
  • 06m 46s /Mi

New PR by 40 seconds. I really wasn't running too hard until the last mile, when I was trying to get home in under 42. It's starting to get a little chilly for the morning runs - 45 degrees (and dark) at 6:30 AM.

Splits were 21:09 and 20:49.

  • Walking
  • 30m

Went for a walk with the family in the evening.

  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 2 Sick: 1 Overall Workout: 5
Recovery day. I was going to do a light run tonight, but Anisa isn't getting home until late, so I'll just take the day off. I'm planning on 5-6 miles in the morning, and then maybe 8 on Saturday. Speedwork Sunday? Or possibly I'll do a bike ride one of these days. I don't want to get too far out on that discipline.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 1
  • 1h 38m 12s
  • 13.10 miles
  • 07m 30s /Mi
This is the first time I've covered this distance since Grandma's in '01. I basically ran my 10K route twice, plus added 0.7 at the end. I did stop for about a minute after the first out and back to grab some gatorade and a gel pack. Splits: 5K - 23:37 10K - 47:28 (23:51) 15K - 1:10:52 (23:24) 20K - 1:33:36 (22:44) 21K - 1:38:12 (4:36) This is one of the best runs I've ever had. Temp was 55-60 while running, very light breeze. It was good to take the last 2 days off from running, as my legs felt energized for today's run. I felt strong for the first 11 miles or so, but then the last 2 were tough. I'm still building my endurance for this distance though. I think I should be able to break 1:35 for the 1/2 marathon, which is now less than a month away. I need to do some more endurance and LT training these last few weeks.

  • Health data: Sleep: 5 Stress: 5 Soreness: 5 Fatigue: 1 Sick: 1 Overall Workout: 5

robfornoff's Training Log

 October 2007 
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31