Sunday, May 11, 2008
5-11-2008
Ink + Linn-Ridge + Museum + Irish + Palisades. 106 minutes. 16 miles.
Cool (47 degrees), wet, and very windy from the NW! First mile in 6:36, then pretty slow going the next few miles into the wind. Got to 5 mile mark in 34:50. Museum miles in 6:50, 6:08, and 6:17, Irish 3/4 mile in 4:36, last 3 miles in 18:12. Nice long run to get 100 miles on the week.
Ink + Linn-Ridge + Museum + Irish + Palisades. 106 minutes. 16 miles.
Cool (47 degrees), wet, and very windy from the NW! First mile in 6:36, then pretty slow going the next few miles into the wind. Got to 5 mile mark in 34:50. Museum miles in 6:50, 6:08, and 6:17, Irish 3/4 mile in 4:36, last 3 miles in 18:12. Nice long run to get 100 miles on the week.
Saturday, May 10, 2008
5-10-2008
Wartburg Cross Country Course. 30 minutes. 4 miles.
Cool and raining lightly. Easy run with some Luther runners. Felt good.
Wartburg Cross Country Course. 30 minutes. 4 miles.
Cool and raining lightly. Easy run with some Luther runners. Felt good.
5-10-2008
Pospisil Loop + Town. 74 minutes. >10 miles.
Out the door before 7 AM. Steady run w/ Marie around 7:15 pace. Then added some running around town and 8x15 second hill sprints on the tri-dorm hill.
Pospisil Loop + Town. 74 minutes. >10 miles.
Out the door before 7 AM. Steady run w/ Marie around 7:15 pace. Then added some running around town and 8x15 second hill sprints on the tri-dorm hill.
5-9-2008
Wartburg Cross Country Course. 30 minutes. 4 miles.
Easy run on Wartburg's XC course before the start of the meet on Friday.
Wartburg Cross Country Course. 30 minutes. 4 miles.
Easy run on Wartburg's XC course before the start of the meet on Friday.
Friday, May 09, 2008
5-9-2008
Light Road + Spring Creek. 63 minutes. 10 miles.
Mild (49 degrees), cloudy, and breezy. Perfect morning. Continuous 10 mile run - didn't stop after warm-up or before cool-down (it is 1.5 miles from home to the start line). Standard hilly 7 mile steady run with splits: 5:42, 5:56, 5:42, 5:44, 5:55, 5:30, 5:38 for 40:11 (5:44 pace). Felt really good and relaxed the whole way. Very strong and controlled. Nice workout.
Light Road + Spring Creek. 63 minutes. 10 miles.
Mild (49 degrees), cloudy, and breezy. Perfect morning. Continuous 10 mile run - didn't stop after warm-up or before cool-down (it is 1.5 miles from home to the start line). Standard hilly 7 mile steady run with splits: 5:42, 5:56, 5:42, 5:44, 5:55, 5:30, 5:38 for 40:11 (5:44 pace). Felt really good and relaxed the whole way. Very strong and controlled. Nice workout.
Thursday, May 08, 2008
5-8-2008
Lisbon + Sutliff + Light Loop / Mud Road. 66 min / 30 min. 9 miles / 4 miles.
AM: Cool and breezy. Ran extra slow and easy the whole way. Legs felt pretty tired. PM: Easy shakeout run during practice.
Lisbon + Sutliff + Light Loop / Mud Road. 66 min / 30 min. 9 miles / 4 miles.
AM: Cool and breezy. Ran extra slow and easy the whole way. Legs felt pretty tired. PM: Easy shakeout run during practice.
Wednesday, May 07, 2008
5-7-2008
Town Loop. 30 minutes. 4 miles.
Easy shakeout run with Marie.
Town Loop. 30 minutes. 4 miles.
Easy shakeout run with Marie.
5-7-2008
Abbe Hills Loop + Museum Detour. 80 minutes. 12 miles.
Early morning run. Out the door at 5:58 AM. Mild (57 degrees) and wet. Felt pretty good and ran a decent pace. First 3 miles in 21:03. Irish 3/4 mile in 4:58, Museum miles in 6:45 and 6:30. Ink Road mile in 6:34, last mile in 6:32. Nice longish run.
Abbe Hills Loop + Museum Detour. 80 minutes. 12 miles.
Early morning run. Out the door at 5:58 AM. Mild (57 degrees) and wet. Felt pretty good and ran a decent pace. First 3 miles in 21:03. Irish 3/4 mile in 4:58, Museum miles in 6:45 and 6:30. Ink Road mile in 6:34, last mile in 6:32. Nice longish run.
Tuesday, May 06, 2008
5-6-2008
Town. 30 minutes. 4 miles.
Easy shakeout run during practice.
Town. 30 minutes. 4 miles.
Easy shakeout run during practice.
5-6-2008
Standing Rock + Light Road. 63 minutes. 10 miles.
Perfect morning. Mild (51 degrees), sunny, and not too windy. Slow 2 mile warm-up and cool-down. 6 x 1 mile w/ 60 seconds rest: 5:18, 5:25, 5:15, 5:24, 5:17, 5:23 (avg. 5:20.8). I went into this workout aiming for 5:25 pace but felt comfortable running a bit faster. Felt pretty strong and relaxed the whole way. The last pair were the hardest but still under good control.
Standing Rock + Light Road. 63 minutes. 10 miles.
Perfect morning. Mild (51 degrees), sunny, and not too windy. Slow 2 mile warm-up and cool-down. 6 x 1 mile w/ 60 seconds rest: 5:18, 5:25, 5:15, 5:24, 5:17, 5:23 (avg. 5:20.8). I went into this workout aiming for 5:25 pace but felt comfortable running a bit faster. Felt pretty strong and relaxed the whole way. The last pair were the hardest but still under good control.
Monday, May 05, 2008
5-5-2008
Mud Road. 30 minutes. 4 miles.
Slow and easy shakeout run with Marie.
Mud Road. 30 minutes. 4 miles.
Slow and easy shakeout run with Marie.
5-5-2008
Country Lisbon. 67 minutes. >9 miles.
Mild and sunny. Extra slow and easy pace the whole way. Legs a bit sluggish. Added sprint drills and 8x100 strides on the grass afterwards.
Country Lisbon. 67 minutes. >9 miles.
Mild and sunny. Extra slow and easy pace the whole way. Legs a bit sluggish. Added sprint drills and 8x100 strides on the grass afterwards.
Sunday, May 04, 2008
5-4-2008
Ink + Linn-Ridge + Museum + Irish Loop. 100 minutes. 15 miles.
Mild (55 degrees), sunny, and windy. First mile in 7:07, got to 5 mile mark in 34:55. Five-mile stretch going south on Museum/Irish was straight into the wind. Museum miles in 6:59, 6:31, and 6:24. Irish 3/4 mile in 4:43, then last 3 miles in 18:25. Felt pretty good the whole way. Nice steady long run. 98 miles this week.
Ink + Linn-Ridge + Museum + Irish Loop. 100 minutes. 15 miles.
Mild (55 degrees), sunny, and windy. First mile in 7:07, got to 5 mile mark in 34:55. Five-mile stretch going south on Museum/Irish was straight into the wind. Museum miles in 6:59, 6:31, and 6:24. Irish 3/4 mile in 4:43, then last 3 miles in 18:25. Felt pretty good the whole way. Nice steady long run. 98 miles this week.
Saturday, May 03, 2008
5-3-2008
Standing Rock + Light Road + Town. 84 minutes. 12 miles.
Chilly (40 degrees) and very windy! Warm-up and cool-down 1.5 miles each. Hilly 6 mile steady run with Marie at 6:30 pace. Then added 3 miles plus 8x15 second hill sprints up the tri-dorm grass hill.
Standing Rock + Light Road + Town. 84 minutes. 12 miles.
Chilly (40 degrees) and very windy! Warm-up and cool-down 1.5 miles each. Hilly 6 mile steady run with Marie at 6:30 pace. Then added 3 miles plus 8x15 second hill sprints up the tri-dorm grass hill.
5-2-2008
Central College XC Course. 38 minutes. 5 miles.
Easy run on Central's XC course before the track meet. Mild (mid 50s) but really windy! Slow and easy pace. Legs felt OK.
Central College XC Course. 38 minutes. 5 miles.
Easy run on Central's XC course before the track meet. Mild (mid 50s) but really windy! Slow and easy pace. Legs felt OK.
Friday, May 02, 2008
5-2-2008
Treadmill. 59 minutes. 9 miles.
Another morning thunderstorm forced me indoors again. Warm-up 3 miles, cool-down 2 miles, with the middle 4 miles at 5:30 pace (10.9 mph) at 1.0% incline. Right when I cranked the pace up to 5:30 it felt hard, but after a few minutes I settled in to a good rhythm. A bit tough but overall under pretty good control. Good crisp run.
Treadmill. 59 minutes. 9 miles.
Another morning thunderstorm forced me indoors again. Warm-up 3 miles, cool-down 2 miles, with the middle 4 miles at 5:30 pace (10.9 mph) at 1.0% incline. Right when I cranked the pace up to 5:30 it felt hard, but after a few minutes I settled in to a good rhythm. A bit tough but overall under pretty good control. Good crisp run.
Thursday, May 01, 2008
5-1-2008
Town + Track. 36 minutes. 5 miles.
Easy running with Marie plus a few 300s during her workout.
Town + Track. 36 minutes. 5 miles.
Easy running with Marie plus a few 300s during her workout.
5-1-2008
Ink Rd. + Abbe Hills East. 60 minutes. 8 miles.
Mild and windy. Extra slow and easy pace. Legs felt pretty tired and sluggish.
Ink Rd. + Abbe Hills East. 60 minutes. 8 miles.
Mild and windy. Extra slow and easy pace. Legs felt pretty tired and sluggish.
Wednesday, April 30, 2008
4-30-2008
Mud Road. 30 minutes. 4 miles.
Easy run after practice with Marie.
Mud Road. 30 minutes. 4 miles.
Easy run after practice with Marie.
4-30-2008
Wilcox + Abbe Hills Loop. 84 minutes. 12 miles.
Cool (36 degrees), sunny, and windy. Got started at 7 AM. Ran a new loop and was able to connect Willow Creek and Wilcox Roads to Irish with a half mile segment running in the ditch along Highway 30. Pretty slow for first few miles, ran most of the middle of the run at 7:00 pace, and ran the last few miles at 6:30 pace. Legs a bit tired and stiff but not too bad.
Wilcox + Abbe Hills Loop. 84 minutes. 12 miles.
Cool (36 degrees), sunny, and windy. Got started at 7 AM. Ran a new loop and was able to connect Willow Creek and Wilcox Roads to Irish with a half mile segment running in the ditch along Highway 30. Pretty slow for first few miles, ran most of the middle of the run at 7:00 pace, and ran the last few miles at 6:30 pace. Legs a bit tired and stiff but not too bad.
Tuesday, April 29, 2008
4-29-2008
Mud Road + Mt. Vernon Rd. + Scobey + Track. 38 minutes. >5 miles
Easy run in the afternoon with Kory. Felt fine.
Mud Road + Mt. Vernon Rd. + Scobey + Track. 38 minutes. >5 miles
Easy run in the afternoon with Kory. Felt fine.
4-29-2008
Track. 64 minutes. 10 miles.
Chilly (30 degrees) but not too windy. Out the door at 6:15 AM. Thought about running this workout indoors during my warm-up but decided to stay outside. Ran 8x1000 w/ 2 min rest (including 200 jog), aiming for just 3:15. Trying to cruise and feel controlled. Felt good during the warm-up but never felt loose during the workout itself - maybe because of the cold or the many layers of clothing. Splits: 3:16, 3:14, 3:13, 3:13, 3:13, 3:13, 3:14, 3:12 (avg. 3:13). Solid workout overall, not too difficult.
Track. 64 minutes. 10 miles.
Chilly (30 degrees) but not too windy. Out the door at 6:15 AM. Thought about running this workout indoors during my warm-up but decided to stay outside. Ran 8x1000 w/ 2 min rest (including 200 jog), aiming for just 3:15. Trying to cruise and feel controlled. Felt good during the warm-up but never felt loose during the workout itself - maybe because of the cold or the many layers of clothing. Splits: 3:16, 3:14, 3:13, 3:13, 3:13, 3:13, 3:14, 3:12 (avg. 3:13). Solid workout overall, not too difficult.
Monday, April 28, 2008
4-28-2008
Lisbon / Town. 66 minutes / 30 minutes. 9 miles / 4 miles.
AM: Extra slow and easy run. Chilly (34 degrees) and very windy! Some light snow. Added sprint drills and 8x100 strides on the grass. PM: Easy shakeout run.
Lisbon / Town. 66 minutes / 30 minutes. 9 miles / 4 miles.
AM: Extra slow and easy run. Chilly (34 degrees) and very windy! Some light snow. Added sprint drills and 8x100 strides on the grass. PM: Easy shakeout run.
Sunday, April 27, 2008
4-27-2008
Ink + Linn-Ridge + Museum Loop. 95 minutes. 14 miles.
Jogged a mile on the Sac & Fox Trail but found that it was flooded in both directions. Ran a new loop from home and started out just at or under 7 flat pace for the first half of the run. Legs felt pretty good the whole way. Museum miles in 7:05, 6:40, and 6:20. Springville mile in 6:30. Loop in 88 minutes. 91 miles this week.
Ink + Linn-Ridge + Museum Loop. 95 minutes. 14 miles.
Jogged a mile on the Sac & Fox Trail but found that it was flooded in both directions. Ran a new loop from home and started out just at or under 7 flat pace for the first half of the run. Legs felt pretty good the whole way. Museum miles in 7:05, 6:40, and 6:20. Springville mile in 6:30. Loop in 88 minutes. 91 miles this week.
4-26-2008
Clive Greenbelt Trail / Drake University. 59 min / 30 min. 9 miles / 4 miles.
AM: Chilly (37 degrees), windy. Steady 6:40 pace on the way out. Then alternated 1/4 miles on the way back between quick (80-82), easy (102), and steady (95). Felt pretty good. Nice light fartlek workout. PM: Easy warm-up and cool-down with Marie.
Clive Greenbelt Trail / Drake University. 59 min / 30 min. 9 miles / 4 miles.
AM: Chilly (37 degrees), windy. Steady 6:40 pace on the way out. Then alternated 1/4 miles on the way back between quick (80-82), easy (102), and steady (95). Felt pretty good. Nice light fartlek workout. PM: Easy warm-up and cool-down with Marie.
4-25-2008
Indianola. 60 minutes. >8 miles.
Light rain, windy, chilly. Easy run before the meet started at Simpson. Bad conditions but felt pretty good.
Indianola. 60 minutes. >8 miles.
Light rain, windy, chilly. Easy run before the meet started at Simpson. Bad conditions but felt pretty good.
Friday, April 25, 2008
4-25-2008
Treadmill. 32 minutes. 5 miles.
Another morning thunderstorm! Steady 5 mile run at 1.5% incline. Increased the pace each quarter mile. Got down to 5:54 at the end. A bit stiff at the start of the run but overall felt pretty good.
Treadmill. 32 minutes. 5 miles.
Another morning thunderstorm! Steady 5 mile run at 1.5% incline. Increased the pace each quarter mile. Got down to 5:54 at the end. A bit stiff at the start of the run but overall felt pretty good.
Thursday, April 24, 2008
4-24-2008
Treadmill / Track. 33 min / 49 min. 5 miles / 7 miles.
AM: Thunderstorm forced me inside again. Steady 5 miler from 7 minute pace to 6:10 pace. PM: Mild, breezy, and wet. Light workout w/ Marie including 4x400 in 74 and 2x200 in 34. Felt pretty good.
Treadmill / Track. 33 min / 49 min. 5 miles / 7 miles.
AM: Thunderstorm forced me inside again. Steady 5 miler from 7 minute pace to 6:10 pace. PM: Mild, breezy, and wet. Light workout w/ Marie including 4x400 in 74 and 2x200 in 34. Felt pretty good.
