Weekend Plans

The picture you see to the right (click to enlarge) was requested in the comments of yesterday’s post by tfh. Long winded commenter extraordinaire Glaven, beat me to it and offered up this version of the image, but I prefer mine because... well... because it’s mine. Thanks to tfh for the suggestion.

On Saturday I’ll make my (hopefully) triumphant return to running aided by 600mg of Advil, and on Sunday I’ll be (hopefully) Shaving my 5K at the Colder Bolder. If things don’t work out for the Colder Bolder race on Sunday then I guess I’ll just use my 5K time from the Skirt Chaser in September. I realize that the September Skirt Chaser race is outside of the window for running your ‘smooth time’ race but I’ve appealed to the race director (me) and I’m confident that he’ll grant me an exception if I need one (he will).

Several of you mentioned in the comments that I should not be taking Advil prior to running and I’ve heard that same thing before in the past, and so I mentioned this to the good doctor when gave me the advice. His response was that he didn’t think it was a big deal. He said that taking anti-inflammatories prior to exercising might diminish the benefit your muscles receive from the exercise but not enough to be of concern to someone who isn’t at an elite level. The other downside that he mentioned to taking Advil prior to running was that it would mask pain, and one of the functions of pain is to prevent you from injuring yourself further, but he dismissed this in my case because he said my knee was structurally sound and that running on it was not causing any further damage. I’d be lying if I told you that I don’t still have some reservations about taking Advil before running, but keeping in mind that he’s a doctor at an Orthopedic and Sports Medicine practice I’m going to give it a shot. I’ve googled the subject to try and find some definitive reasons not to take Advil before running and there’s a lot of information out there but most of it is posted on message forums and starts out with the phrase “Well, I’m not a doctor, but I heard...”

Below is my injury riddled running log for November. It has been mentioned by at least a couple of idiot bloggers that no one wants to see this and I’m well aware of that. If you’re not interested in my November running log then you can just skip the rest of this post, don’t worry you won’t be missing any jokes, just raw data.

Date	Route	Type	Distance	Time	Pace
11/22/2008	6 Mile Loop (x 2)	Long	14 Mi	2:22:09	10:10
11/19/2008	3 Mile Loop	Easy	3 Mi	26:27	8:49
11/18/2008	3 Mile Loop	Easy	3 Mi	29:00	9:40
11/15/2008	6 Mile Loop	Long/Injury :(	5.15 Mi	48:09	9:21
11/12/2008	Misc.	Intervals (6 x 800)	5.46 Mi	48:40	8:55
11/9/2008	Grand Lake (elev 8300 ft)	Hills	5.11 Mi	49:33	9:42
11/7/2008	6 Mile Loop (x2)	Long	14 Mi	2:15:29	9:41
11/5/2008	5 Miles Out & Back	Tempo	5 Mi	42:26	8:30
11/1/2008	6 Mile Loop (x2.6)	Long	16 Mi	2:30:30	9:25
Totals: Distance: 70.7 miles Total Time: 11:12:23

P.S. This is my 400th post! W00t!

Personal Running Log - October 2008

October was my first ever 100 mile month. I guess the increased mileage is the result of training for the PF Chang’s Rock ‘n’ Roll Arizona Marathon. I know it’s been a while since I mentioned I’m running a marathon, so I hope you didn’t forget. You may now continue to be in awe of me. My mileage hasn’t yet topped out, but I’m already looking forward to tapering. How long is the standard taper for a marathon anyway? 5 weeks? 6 weeks? When can I start running less? And, is it a bad sign that in the midst of marathon training I want to run less?

I can safely say however, that I won’t be skipping any of my long runs. Those of you who read RazZDoodle’s blog (both of you) will already have heard about our little wager. Since we’re both running the RNR AZ marathon and his sister is running the half, we’ve decided that for every long run you skip you owe the other participants a beer. We will prove that we’ve completed our long runs by taking a picture of our Garmins and e-mailing them to Raz who will then post them on his blog (see last week’s here). If you are going to be running the RNR AZ marathon and want in on a piece of this action then let me or Raz know, and then head on over to his blog and leave discouraging comments that will cause him to miss his long runs. He’ll be happy to buy you a beer too.

October was also the first time that I received 10,000 plus hits in a single month, I wonder if the two are connected? Do the hits increase as the miles increase? I guess we’ll find out in January when I stop running completely.

Now, without further ado, I’ll get to the part of this post that you’ve all been waiting for; the raw data. If you’re like me, you get a boner just looking at all these running stats. Forget Nicollette Sheridan, give me some more of those sexy, naked numbers!

Date	Route	Type	Distance	Time	Pace
10/30/2008	6 Mile Loop Long Hill	Tempo	6 Mi	52:08	8:42
10/28/2008	5 Miles Out & Back	Intervals (3 x 1600)	5 Mi	42:25	8:29
10/26/2008	6 Mile Loop (x 2)	Long	12 Mi	1:55:27	9:38
10/25/2008	Denver Gorilla Run	Race	3.75 Mi	36:22	9:42
10/23/2008	Track	Tempo	6 Mi	51:43	8:38
10/21/2008	Treadmill	Intervals (5 x 1000)	5 Mi	41:29	8:18
10/19/2008	Denver Half Marathon	Race	13.1 Mi	2:17:14	10:29
10/17/2008	7 Miles Out & Back	Tempo	7 Mi	1:01:44	8:50
10/14/2008	Track	Intervals (ladder)	5 Mi	42:43	8:33
10/11/2008	6 Mile Loop (x 2.5)	Long	15 Mi	2:21:56	9:28
10/9/2008	7 Miles Out & Back	Tempo	7 Mi	1:04:03	9:09
10/7/2008	Track	Intervals (4 x 800)	4.5 Mi	38:38	8:36
10/4/2008	Misc	Long	13 Mi	2:17:20	10:34
10/3/2008	6 Mile Loop Long Hill	Tempo	6 Mi	53:47	8:58
Totals: Distance: 108.4 miles Total Time: 16:56:59

SCHWING!!

You’ll notice that I’ve changed the Denver Gorilla Run from 3.6 miles to 3.75 miles and that’s because that is what they are reporting it as on their website, and also because it makes my pace look a little more respectable.

Personal Running Log - September 2008

Has anyone tried the new Gatorade G2 drink? I had it once and it wasn’t bad, but I’ve been seeing a ton of commercials for it lately. I suppose that Gatorade’s marketing department felt like they needed to clear things up because I suspect I wasn’t the only one who first heard of G2 and thought it was some kind of minor summit meeting. If you haven’t heard of it, it has nothing to do with international gatherings but is a light sports drink intended for athletes when they are off the field, because apparently it’s always important to hydrate.

The commercials tout G2 as a ‘low calorie hydrator’ but you might be surprised to learn that there is another low calorie hydrator already out there; water! I know, I didn’t believe it at first either, but I asked my doctor and he confirmed that water is indeed a low calorie hydrator. This was good news for me because when I’m at work (i.e. “off the field”) and looking to hydrate I sneak into the break room where my boss keeps a water cooler and when nobody is looking I steal some of the water from it, and take it back to my desk in an oversized Nalgene bottle. BAM! Free low calorie hydration for Vanilla! My fight against The Man continues. Also, while we’re on the subject, if anyone needs any free pencils or post-it notes then just let me know because I’ve totally got the hook-up.

As far as low calorie hydrators go, I’m more of a Propel Fitness Water kind of guy. I’ve purchased their powder packets that you add to water and they are delicious, especially after a long run. I think that someone from Propel once contacted me and offered me a free 16 oz bottle in exchange for a review, but I turned them down because I have principles I already knew I liked Propel and also because that offer was worth, like, a buck and a half. Note to marketers: If you’re going to offer me free stuff to review, then please don’t waste my time by being cheap, offer me a whole case of fitness water, or a car with a Propel logo on the side. If I’m going to be a sell-out, then I’m going to be the biggest sell-out that I can be, let’s talk high dollar items here.

Without further ado, here’s my Personal Running Log, brought to you this month by Propel Fitness Water. Don’t just hydrate. Nourish.*

Date	Route	Type	Distance	Time	Pace
9/30/2008	Treadmill	Intervals (3 x 1600)	5.2 Mi	43:39	8:24
9/27/2008	Grand Lake (Alt. 8500 ft)	Easy (w/Candis)	5 Mi	1:01:48	12:22
9/24/2008	11 Mile Loop	Long	11 Mi	1:46:56	9:44
9/23/2008	5 Miles Out & Back	Intervals (6 x 400)	5 Mi	44:22	8:53
9/20/2008	11 Mile Loop	Long	11 Mi	1:45:13	9:34
9/18/2008	6 Mile Loop Long Hill	Tempo	6 Mi	53:32	8:56
9/15/2008	5 Miles Out & Back	Intervals (6 x 400)	5 Mi	44:43	8:57
9/13/2008	10 Mile Lake	Long	10 Mi	1:42:26	10:15
9/11/2008	4 Miles Out & Back	Easy	4 Mi	36:53	9:14
9/6/2008	Skirt Chaser 5K	Race	3.1 Mi	24:28	7:53
9/4/2008	6 Mile Loop Long Hill	Easy	6 Mi	52:58	8:50
Totals: Distance: 71.3 miles Total Time: 11:16:58

* No, I didn’t really sell the naming rights to my Personal Running Log to Propel, they totally didn’t offer enough swag.

Personal Running Log - August 2008

I’m beginning to realize that I have a tendency to miss some runs after a race, and it doesn’t seem to matter if it’s a 5K or a half marathon. You can see below that after the Georgetown Half Marathon it took me a week to get back out there and run again, and do you think that I’ve gone running since the Skirt Chaser 5K on Saturday? Nope, sure haven’t. If only my wife would have bought me some dedication for my birthday.

Instead of dedication, I got an entry into the Denver Gorilla Run, which I’m really excited about. I was considering this race a few months ago, which some of you may remember, but hopefully not too many of you because I’m just going to repost what I already posted. A quote from a previous entry is a quick and easy lazy way to fill a blog post. Here’s what I wrote on June 18th:

The next race up for consideration is the Denver Gorilla Run, those of you who voted that I should do the slip ‘n’ slide (90% of you) will like this one because you have to run dressed as a Gorilla. It’s a 5.6K but other than that I don’t know much about it. Apparently the proceeds go to the Mountain Gorilla Conservation Fund to benefit the Mountain Gorillas, probably by building them new schools and providing them text books or something. Anyway, they give you a Gorilla suit and you get to keep it! I’ve always wanted to own my own gorilla suit so if I participate in this race it will be one more thing that I can cross off my bucket list. Prizes are awarded for Highest Fundraising Gorilla, First to Finish, Furthest Traveled Gorilla and Most Creative Gorilla costume (i.e. what you add to your monkey suit to make it stand out). I’m thinking The Vanilla Gorilla costume is a shoe-in for first place. Shoes! I bet the proceeds go towards new shoes for the gorillas.

The most likely hindrance to me participating in this event is the high entry fee ($150). I guess that’s attributable to the gorilla suits that they give out and the rising cost of gorilla text books. The best thing about this race, other than it being a good excuse to keep calling everyone a “damned dirty ape,” is that I have never run a 5.6K (who has?) which means that it would be a PR by default. Anytime you can guarantee yourself a PR just by completing an event, that’s a good thing.

Date	Route	Type	Distance	Time	Pace
8/30/2008	Misc	Long	8 Mi	1:18:50	9:52
8/28/2008	7 Miles Out & Back	Tempo	7 Mi	1:04:35	9:14
8/26/2008	5 Miles Out & Back	Crappy	5 Mi	48:48	9:46
8/21/2008	5 Miles Out & Back	Tempo	5 Mi	42:57	8:36
8/19/2008	5 Miles Out & Back	Intervals (4x800)	5 Mi	43:59	8:48
8/16/2008	7 Miles Out & Back	Easy	7 Mi	1:06:53	9:34
8/9/2008	Georgetown Half	Race	13.1 Mi	1:56:45	8:55
8/6/2008	Treadmill	Tempo	4 Mi	35:49	8:58
8/4/2008	Track	Intervals (4x400)	4 Mi	35:29	8:53
8/2/2008	6 Mile Loop	Long	6 Mi	52:41	8:47
8/1/2008	5 Miles Out & Back	Tempo	5 Mi	44:03	8:49
Totals: Distance: 69.1 miles Total Time: 10:30:49

Personal Running Log - July 2008

It’s that time of the month again where I pretend that you’re all deeply interested in my running log. I know that a great many of you will just skip right past this post and that’s OK because I do the same thing with a great many of your blog posts. But this is my blog and if I want to drive readers away in droves by posting my boring running log, then that’s exactly what I’ll do thankyouverymuch.

For those of you who have made it this far and are still reading (bored at work today?) allow me to allay your fears about me kicking my karma in the junk in yesterday’s post. It’s OK because I don’t believe in karma. If karma were real then good things wouldn’t keep happening to people like me. Karma is a just big bag of propaganda that ‘they’ use to keep you in line. Karma is henceforth invited to kiss my sweaty, dimpled, derriere. How do you like me now, karma?

I think I’ve said enough for today, but be sure to check back tomorrow to see if that imaginary leprechaun we call karma had the stones to respond to my taunts. I’m shaking in my running shoes... shaking it like a Polaroid picture! Hey Ya!

Date	Route	Type	Distance	Time	Pace
7/29/2008	4 Miles Out & Back	Intervals (3x800)	4 Mi	34:50	8:43
7/26/2008	12 Mile Loop	Long	12 Mi	1:51:23	9:17
7/23/2008	Misc Route	Tempo	9.25 Mi	1:22:10	8:53
7/21/2008	6 Mile Loop Long Hill	Intervals (4x1600)	6 Mi	51:01	8:31
7/19/2008	11 Mile Loop	Long	11 Mi	1:41:02	9:12
7/16/2008	Misc Route	Tempo	8 Mi	1:12:26	8:59
7/14/2008	Track	Intervals (6x400)	4 Mi	33:56	8:29
7/12/2008	10 Mile Lake	Long	10 Mi	1:32:30	9:15
7/10/2008	8 Miles Out & Back	Easy	8 Mi	1:19:40	9:58
7/8/2008	4 Miles Out & Back	Intervals (4x800)	4 Mi	33:20	8:20
7/5/2008	6 Mile Loop Short Hill	Long	6 Mi	55:25	9:15
7/2/2008	6 Mile Loop Short Hill	Tempo	6 Mi	52:48	8:48
Totals:Distance: 88.25 miles Total Time: 13:20:31

Personal Running Log - June 2008

Well here it is, my highly anticipated June running log. I like to push somewhere around 80 miles of pavement a month, and while this certainly isn’t close to 80 it was saved from being completely humiliating by a few late month runs and my dedication to the sport. Looking back on it I was quite proud of the 6 mile tempo run on the 23rd because it was done at an 8:27 pace, but a more in depth look at the MotionBased data from my Garmin divulged that there was in fact a strong tailwind which means that it doesn’t count.

After the reminder that we were all given by Tyson Gay’s wasted efforts I suggest that you all go back and check your various PRs to see if they are actually eligible to count as a record. Those of you living in windy places like Kansas or Chicago are probably in for a rude awakening.

Anyway, here is my June running log in all it’s glory. My intended pace’s have changed since the last time I posted them (see here), but I suppose that’s the downside of running a PR. I usually base my training pace off my most recent race time, so my latest 10K PR has really cranked down the intended paces on my training runs, to the extent that I’m not always hitting my intended pace right now. I guess that’s what makes us faster, right? Right? Again, it’s difficult to judge my pace from the table below because it includes a warm up and cool down mile but my goal pace is as follows: Long runs - 8:55 pace, tempo runs - 8:25 pace, intervals - 1600s @ 7:50 pace, 800s @ 7:35 pace and 400s @ 7:25 pace.

Date	Route	Type	Distance	Time	Pace
6/30/2008	5 Miles Out & Back	Intervals (3x1600)	5 Mi	43:52	8:47
6/29/2008	6 Mile Loop Long Hill	Long	6 Mi	53:30	8:55
6/25/2008	Liberty Park (SLC)	Tempo	5 Mi	44:45	8:57
6/23/2008	6 Mile Loop Long Hill	Tempo	6 Mi	50:41	8:27
6/21/2008	7 Miles Out & Back	Long (w/Candis)	7 Mi	1:15:00	10:43
6/15/2008	6 Mile Loop Long Hill	Easy	6 Mi	56:28	9:25
6/9/2008	5 Miles Out & Back	Easy	5 Mi	45:48	9:10
6/7/2008	9 Mile Loop	Long	9 Mi	1:23:54	9:20
6/2/2008	4 Miles Out & Back	Intervals (4x400)	4 Mi	36:54	9:14
Totals: Distance: 53.0 miles Total Time: 8:10:52

Personal Running Log - May 2008

Here we are a third of the way through June and I haven’t yet posted my running log for May. I apologize because I know how much you all love to pore over the numbers, analyzing the data, searching for a chink in the Vanilla armor, but alas there is none to be found. Each month the times in the Pace column inch lower and lower (with one glaring exception below, but I was taking it easy on that run). Each month there are more numbers in the 8s and less in the 9s. Each month my ego swells a little bit more, which makes the increase in speed all the more impressive now that I have this huge head to carry along on my runs. Occasionally though I like to hearken back to those times when I first started running, those times when I couldn’t run my way out of a wet paper bag, those times before I realized that I’m fast and this is easy. Perhaps, in the near future I’ll regale you with such tales of slowness that it will make your head rotate. Perhaps an introspective look back over my running history is in order, in the mean time head on over to CRN and enjoy my post over there today... after you meditate on the following table of course.

Date	Route	Type	Distance	Time	Pace
5/31/2008	Grand Lake 5 Miles	Easy	5 Mi	51:00	10:12
5/26/2008	Bolder Boulder 10K	Race	6.2 Mi	52:07	8:24
5/22/2008	Home Treadmill	Easy	5 Mi	48:48	9:46
5/19/2008	5 Miles Out & Back	Intervals (6x400)	5 Mi	45:29	9:05
5/17/2008	7 Miles Out & Back	Long	7 Mi	1:02:41	8:58
5/15/2008	5 Miles Out & Back	Tempo	5 Mi	42:49	8:34
5/12/2008	Home Treadmill	Intervals (3x1600)	5 Mi	43:21	8:41
5/10/2008	8 Mile	Tempo	8 Mi	1:10:27	8:49
5/7/2008	5 Miles Out & Back	Intervals (5x1000)	5 Mi	42:13	8:27
5/3/2008	10 Mile Lake	Long	10 Mi	1:30:25	9:03
5/1/2008	Home Treadmill	Tempo	3 Mi	25:25	8:29
Totals: Distance: 64.2 miles Total Time: 9:34:45

Personal Running Log - April 2008

This is my running log for April. I post this mostly for my reference and to validate the fact that I am actually a runner. I always assume that everyone just ignores these posts because they’re pretty boring, but on the off chance that you are interested I decided to take a moment to explain the table below.

For the most part my long runs are supposed to be at a 9:11 min/mile pace, my tempo runs are at an 8:30 min/mile pace and my intervals vary by the distance I’m running (1600s at 8:06 pace, 800s at 7:51 pace & 400s at 7:41 pace). I run a mile for warm up and cool down at the beginning and end of each interval and tempo run. Those miles are reflected in the distance you see listed and the average pace which is why they might appear slower than they should. I’ve debated leaving those warm up and cool down miles out to improve my average pace but I ran those miles, and I want to be sure to take credit for them.

Don’t forget to register to win the Lipton bike if you haven’t already. The contest ends at Midnight on Thursday May 8th.

Date	Route	Type	Distance	Time	Pace
4/28/2008	6 Mile Long Hill	Intervals (4x1200)	6 Mi	53:28	8:55
4/27/2008	6 Mile Long Hill	Long	6 Mi	56:22	9:24
4/25/2008	6 Mile Long Hill	Tempo	6.01 Mi	53:51	8:58
4/22/2008	5 Miles Out & Back	Intervals (6x800)	5.63 Mi	50:30	8:59
4/20/2008	10 Mile Lake	Long	10 Mi	1:33:34	9:22
4/16/2008	5 Miles Out & Back	Tempo	5 Mi	45:43	9:09
4/14/2008	6 Mile Long Hill	Intervals (10x400)	5.9 Mi	54:09	9:11
4/12/2008	8 Mile	Long	8 Mi	1:13:03	9:08
4/9/2008	2 Mile Loop	Easy (with Dog)	2 Mi	19:08	9:34
4/8/2008	Home Treadmill	Intervals (misc.)	5.25 Mi	46:15	8:49
4/5/2008	10 Mile Lake	Long	10 Mi	1:31:43	9:11
4/3/2008	6 Mile Long Hill	Tempo	6 Mi	52:56	8:50
4/1/2008	Track	Intervals	5.91 Mi	51:28	8:43
Totals: Distance: 81.7 miles Total Time: 12:22:10

Personal Running Log - March 2008

Hopefully you all realized that my post yesterday was just an April Fools day joke. I’ll be extremely upset if my site visits drop off dramatically today as a result of people believing that I have quit blogging, but at the same time I’ll have upped the collective IQ of my readership. Kind of an addition by subtraction or a trimming of the fat.

In other April Fools related news; Runners World did a pretty good job with their article, Google introduced Custom Time, YouTube Rick-Rolled millions of users by having all of their ‘Featured Videos’ link to this, Viper announced that he was going dry, and Ovens2Betsy announced that she was giving up running. I’m sure that I’ve missed a few so feel free to link them in the comments if you like.

I’ll have another post later today or early tomorrow morning, whenever I feel like it really.

Date	Route	Type	Distance	Time	Pace
3/29/2008	9 Mile Loop	Long	9 Mi	1:22:07	9:08
3/27/2008	Misc Route	Crappy	4.62 Mi	46:03	9:59
3/25/2008	Track	Intervals	6.1 Mi	54:12	8:54
3/22/2008	8 Mile	Long	8 Mi	1:12:41	9:06
3/20/2008	Home Treadmill	Tempo	6 Mi	54:00	9:00
3/18/2008	5 Miles Out & Back	Intervals	5 Mi	44:33	8:55
3/15/2008	7 Miles Out & Back	Tempo	7 Mi	1:02:22	8:55
3/11/2008	Home Treadmill	Intervals (5 x 800)	6 Mi	54:00	9:00
3/8/2008	7 Miles Out & Back	Long	7 Mi	1:02:54	9:00
3/6/2008	Misc Route	Tempo	5.63 Mi	51:02	9:04
3/4/2008	Misc Route	Intervals (8 x 400)	6.01 Mi	56:24	9:24
3/1/2008	11 Mile Loop	Long	11 Mi	1:48:15	9:51
Totals: Distance: 81.4 miles Total Time: 12:28:33

Personal Running Log - February 2008

Pardon me while I post my Personal Running Log here. It’s boring stuff, but fear not. A new exciting post is only moments away!

Date	Route	Type	Distance	Time	Pace
2/27/2008	4 Mile Loop	Easy	4 Mi	36:43	9:11
2/24/2008	8 Miles Out & Back	Long	8 Mi	1:14:48	9:21
2/21/2008	4 Miles Out & Back	Tempo	4 Mi	35:09	8:48
2/19/2008	4 Mile Loop	Easy	4 Mi	36:03	9:01
2/18/2008	6 Mile Loop Long Hill	Easy	6 Mi	57:09	9:32
2/16/2008	Misc Route	Long	11 Mi	1:46:06	9:39
2/13/2008	Misc Route	Easy	4 Mi	37:14	9:19
2/10/2008	6 Mile Loop Long Hill	Tempo	6 Mi	52:45	8:48
2/9/2008	Misc Route	Easy	6 Mi	1:12:27	12:05
2/6/2008	4 Miles Out & Back	Easy	4 Mi	38:48	9:42
2/4/2008	5 Miles Out & Back	Easy	5 Mi	45:55	9:11
2/2/2008	10 Mile Lake	Long	10 Mi	1:34:27	9:27
2/1/2008	4 Miles Out & Back	Easy	4 Mi	37:27	9:22
Totals: Distance: 76.0 miles Total Time: 12:05:01

Personal Running Log - January 2008

Date	Route	Type	Distance	Time	Pace
1/30/2008	4 Miles Out & Back	Easy	4 Mi	36:35	9:09
1/28/2008	5 Miles Out & Back	Easy	5 Mi	45:47	9:10
1/26/2008	Misc Route	Long	9 Mi	1:28:02	9:47
1/20/2008	Misc Route	Easy	3.57 Mi	37:41	10:34
1/19/2008	Misc Route	Easy	4 Mi	42:14	10:34
1/16/2008	Home Treadmill	Easy	5 Mi	48:50	9:46
1/14/2008	5 Miles Out & Back	Easy	5 Mi	47:50	9:34
1/12/2008	Misc Route	Long	9.23 Mi	1:28:55	9:39
1/10/2008	Misc Route	Easy	3.77 Mi	37:41	10:00
1/8/2008	4 Miles Out & Back	Tempo	4 Mi	34:23	8:36
1/7/2008	5 Miles Out & Back	Easy	5 Mi	48:14	9:39
1/5/2008	Misc Route	Long	9 Mi	1:29:03	9:54
Totals: Distance: 66.6 miles Total Time: 10:45:15

Personal Running Log - December 2007

You’ve heard the expression “falling off the wagon,” this is what it looks like (see running log below). Once my racing season was over I got into a one-run-a-week rut. Nancy asked in the comments of a previous post if I was going to give a final mileage total for the year, but at the beginning of the year I was using the highly advanced, technological method of writing my times on a piece of paper to track them. I no longer have the piece of paper and even if I did I doubt that I’d feel like totaling all those runs up for an annual result. What I can tell you is that since July 1st of this year I have run 416 miles, so if you make the assumption that I ran an equal amount during the first 6 months of the year then I guess I ran 832 miles this year. I have no idea if that’s an accurate assumption, but you know what they say about making assumptions right? When you make ass-u-mptions you make an “ass” out of “u” and “mptions.”

My initial thought when I was calculating my annual mileage was that I should set myself a goal of 1000 miles for 2008, but I really couldn’t care less how many miles I run in ’08. What I’m more concerned with is how much faster I can get in 2008. If that equals more miles, then I’m okay with that. If it equals less miles, then I’m even more okayer with it. I’ll get a post up in January detailing my goals for 2008, it will be more focused on getting faster than it will be on total miles.

Have a safe and happy new year everyone, I’m not posting again until next year. I’ve really enjoyed reading all your comments, many of your blogs and getting to know you all this year. 2008 is going to be a good year, I can feel it.

Date	Route	Type	Distance	Time	Pace
12/31/2007	5 Miles Out & Back	Easy	5 Mi	47:45	9:33
12/29/2007	7 Miles Out & Back	Long	7 Mi	1:10:33	10:05
12/27/2007	Home Treadmill	Easy	4 Mi	39:11	9:48
12/22/2007	Misc Route	Long	6.87 Mi	1:07:07	9:47
12/16/2007	3 Mile Loop	Easy	3 Mi	31:07	10:23
12/8/2007	Misc Route	Race	8 Mi	1:13:11	9:09
12/6/2007	Misc Route	Interval	5.2 Mi	49:50	9:35
12/4/2007	Home Treadmill	Easy	1.5 Mi	14:32	9:42
12/2/2007	Misc Route	Race	5 km	25:56	8:21
12/1/2007	6 Mile Loop Short Hill	Easy	5.91 Mi	57:29	9:44
Totals: Distance: 50 miles Total Time: 7:56:41

Personal Running Log - November 2007

My Colder Bolder Race Report is coming shortly.

Date	Route	Type	Distance	Time	Pace
11/29/2007	Misc Route	Tempo	6 Mi	55:50	9:19
11/24/2007	Home Treadmill	Long	8 Mi	1:19:19	9:55
11/23/2007	Misc Route	Easy	4 Mi	39:12	9:48
11/19/2007	Misc Route	Easy	5 Mi	48:46	9:46
11/17/2007	10 Mile Loop	Long	10 Mi	1:35:58	9:36
11/14/2007	Misc Route	Tempo	5 Mi	45:20	9:04
11/12/2007	Misc Route	Easy	5.05 Mi	47:37	9:26
11/10/2007	8 Miles Out & Back	Long	8 Mi	1:16:14	9:32
11/8/2007	Misc Route	Easy	5 Mi	47:19	9:28
11/7/2007	Home Treadmill	Interval	4 Mi	35:57	9:00
11/5/2007	Misc Route	Easy	5 Mi	48:55	9:47
11/3/2007	Misc Route	Long	7.78 Mi	1:21:38	10:30
11/1/2007	Home Treadmill	Tempo	3 Mi	26:57	8:59
Totals: Distance: 75.8 miles Total Time: 12:09:02

Personal Running Log - October 2007

Between tapering for the Denver Half Marathon and then just generally being lazy after it, my mileage for October is pathetically low.

Date	Route	Type	Distance	Time	Pace
10/29/2007	4 Miles Out & Back	Easy	4 Mi	36:52	9:13
10/24/2007	4 Miles Out & Back	Easy	4 Mi	37:12	9:18
10/14/2007	Denver Half Marathon	Race	13.1 Mi	1:59:42	9:09
10/11/2007	4 Miles Out & Back	Tempo	4 Mi	34:36	8:39
10/8/2007	Track	Interval	5.5 Mi	48:21	8:48
10/6/2007	6 Mile Loop Long Hill	Long	6 Mi	54:29	9:05
10/4/2007	5 Miles Out & Back	Tempo	5 Mi	44:47	8:58
10/1/2007	Track	Interval	5.75 Mi	51:18	8:56
Totals: Distance: 47.4 miles Total Time: 7:07:17

Personal Running Log - September 2007

Not as much mileage as I would have liked for September, but that’s primarily due to the laziness in the week of 9/3. That was the week that I actually allowed myself to be content with a one mile run.

Date	Route	Type	Distance	Time	Pace
9/29/2007	Misc Route	Long	10 Mi	1:37:24	9:45
9/27/2007	Misc Route	Tempo	4.5 Mi	43:35	9:42
9/24/2007	Home Treadmill	Interval	7 Mi	1:04:00	9:09
9/22/2007	Misc Route	Long	12 Mi	2:00:45	10:04
9/20/2007	Misc Route	Tempo	8 Mi	1:15:31	9:27
9/17/2007	Home Treadmill	Interval	4 Mi	36:47	9:12
9/15/2007	10 Mile Loop	Tempo	10 Mi	1:30:45	9:05
9/14/2007	Misc Route	Long	7.75 Mi	1:17:01	9:57
9/10/2007	Home Treadmill	Interval	5.5 Mi	50:17	9:09
9/8/2007	Misc Route	Easy	1 Mi	9:00	9:00
9/5/2007	Misc Route	Race	5 km	27:10	8:45
9/2/2007	Misc Route	Long	12 Mi	2:07:25	10:38
Totals Distance: 84.9 miles Total Time: 13:39:40

Personal Running Log - August 2007

EDIT - I'm changing the date on this post so that the Weekend Splits are at the top of the page, but this was really posted on Sunday evening 9/2 after the Weekend Splits.

I mentioned back when I posted my June '07 Personal Running Log that I was disappointed that it was only 40 miles and that I was hoping that it would get to be closer to 80 miles. As evidenced below I ran 97.8 miles in August. If I would have known at the end of August that I was 2.2 miles away from running 100 miles in a month I would have surely gone for an easy 2.2 mile run.

Today (Sunday 9/2) I went for my longest run ever - 12 miles. It's not shown below because today is September and below is the personal running log for August, can't you read the title? I'm thinking about chronicling the longest run of my life in a separate post, but I'm pretty exhausted right now so it will have to wait.

Date	Route	Type	Distance	Time	Pace
8/29/2007	Misc Route	Tempo	9.3 Mi	1:37:34	10:30
8/27/2007	Home Treadmill	Easy	3.5 Mi	33:02	9:27
8/24/2007	10 Mile Loop	Long	10 Mi	1:36:10	9:37
8/23/2007	Misc Route	Tempo	6 Mi	55:18	9:13
8/20/2007	Home Treadmill	Interval	5.5 Mi	50:32	9:12
8/18/2007	8 Miles Out & Back	Easy	8 Mi	1:17:51	9:44
8/15/2007	Misc Route	Long	9 Mi	1:27:57	9:47
8/13/2007	Track	Interval	5 Mi	45:06	9:02
8/12/2007	10 Mile Loop	Long	10 Mi	1:39:30	9:57
8/9/2007	6 Mile Loop Long Hill	Tempo	6 Mi	54:09	9:02
8/7/2007	Home Treadmill	Interval	6 Mi	55:55	9:20
8/5/2007	8 Miles Out & Back	Tempo	8 Mi	1:16:04	9:31
8/2/2007	6 Mile Loop Long Hill	Long	6 Mi	59:31	9:56
8/1/2007	Home Treadmill	Interval	5.5 Mi	51:10	9:19
Totals Distance: 97.8 miles Total Time: 15:39:49

Personal Running Log - July 2007

Date	Route	Type	Distance	Time	Pace
7/7/2007	Columbine Lake 2 Laps	Easy	3 Mi	29:37	9:53
7/11/2007	Home Treadmill	Interval	4.5 Mi	42:53	9:32
7/12/2007	5 Miles Out & Back	Tempo	5 Mi	45:45	9:09
7/14/2007	6 Mile Loop Long Hill	Long	6 Mi	58:26	9:45
7/18/2007	Home Treadmill	Interval	5.5 Mi	50:36	9:12
7/19/2007	6 Mile Loop Long Hill	Tempo	6 Mi	55:46	9:18
7/21/2007	8 Miles Out & Back	Long	8 Mi	1:20:12	10:02
7/25/2007	Home Treadmill	Interval	6.5 Mi	1:00:50	9:22
7/26/2007	7 Miles Out & Back	Easy	6 Mi	1:02:38	10:27
7/29/2007	4 Miles Out & Back	Long	10 Mi	1:50:51	11:06
Totals: Distance: 60.5 miles Total Time: 9:57:34

Personal Running Log - June 2007

Date	Route	Type	Distance	Time	Pace
6/28/2007	6 Mile Loop	Easy	6 Mi	57:28	9:35
6/26/2007	Home Treadmill	Tempo	4 Mi	38:23	9:36
6/24/2007	8 Miles Out & Back	Long	8 Mi	1:23:00	10:23
6/21/2007	6 Mile Loop	Tempo	6 Mi	59:53	9:59
6/16/2007	Misc Route	Long	4.36 Mi	42:48	9:49
6/13/2007	Other Treadmill	Easy	3.6 Mi	33:00	9:10
6/11/2007	4 Miles Out & Back	Easy	4 Mi	40:13	10:04
6/6/2007	Misc Route	Easy	6 Mi	59:47	9:58
Totals: Distance: 42.0 miles Total Time: 6:54:32

Personal Running Log for June, 2007. I'd rather be closer to 80 miles than 40, but I've been doing a lot of 'Mental Training' lately.

Personal Running Log

Once again, the only posting that I plan on doing on the weekends is to update my personal running log. I haven't done this in the past 2 weeks and you'll see why below.

2 Weeks: 5/21 through 6/3
Tue 5/22 - Tempo Run 5 miles total inc 3 miles @ 9 min/mile pace
Mon 5/28 - Race (Bolder Boulder) 6.2 miles @ 9 min/mile pace
Thu 5/31 - Easy Run 4 miles @ 10 min/mile pace
Sun 6/3 - Easy Run 3 miles @ 10 min/mile pace
Total Miles: 16.2 miles

Personal Running Log

Once again, the only posting that I plan on doing on the weekends is to update my personal running log which is abysmal this week.

Week of 5/13 through 5/19
Tue 5/15 - Tempo Run 8 miles total inc 6 miles @ 9 min/mile pace
Thu 5/17 - Easy Run 3 miles @ 10 min/mile pace
Total Miles: 11 miles

I rolled my ankle on Friday playing indoor soccer so I missed my final run this week which would have been my long run.