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Eric's Exercise Log

1/2/2009	Ran (#B shoes) from home, down Roland, 34th, Beech, Tudor Arms, to museum, to Charles, past University, up to Cold Spring, to Roland, back home 4.2 miles, slow pace It was around 32 today, comfy in hat, gloves, long tee, wind breaker and pants. Really out of breath after being sick 3 weeks
12/12/2008	Ran (#9 shoes) from home, up Roland, past Northern, Lake, Charles, Bellona, past Northern to Eva's Trail, back to University, Charles up past Cold Spring, Northern, Roland, past home, 34th, Beech, 36th, Roland, home 14.22 miles, good pace
12/09/2008	Ran (#A shoes) from home, down Roland, 34th, Chestnut, 33rd, Wyman, Museum Drive, Charles, past Cold Spring to Wyndhurst, Roland, home 5.3 miles, good pace Fairly warm, ~50 degrees, comfy in shorts, tee, and light jacket
12/08/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, Tudor Arms, Minnan's Trail, Roland, Lake, Charles, Bellona, Eva's, University, Charles, Museum, 33rd, 34th, Roland, home ~10.5 miles, decent pace, between 7:30-8:00 Ran with shoes a little tighter, helped plantar fascia. Was more comfortable in headband and lighter gloves than full hat and gloves as before. Temp around 32
12/04/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, Tudor Arms, to University, to Charles, up past Cold Spring, to Northern, to Roland, past Cold Spring, home 6.4 miles, decent pace Felt good... around 50 out tonight, light rain, but nice. Felt better than yesterday, I think both getting back to it and better hydrated today. My shoes have been better since I changed the lacing to not use the top-most hole, less rubbing on achilles and no foot cramps.
12/03/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, Tudor Arms, to University, to Charles, up past Cold Spring, to Northern, to Roland, past Cold Spring, home 6.4 miles, decent pace Felt a bit out of it from resting for the past week. It was around 42 degrees out, but with long pants, hat, light jacket and long tee felt good or a little warm
11/27/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum, Charles to University, Eva's trail past Cold Spring, past Northern, Bellona to Charles, Charles to Lake, Roland, past Northern, past Cold Spring, home 10.0 miles, good pace (<8:00?), 43 degrees out
11/24/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, University, Keswick, Cold Spring, Roland, home 3.0 miles, probably around 7:30 pace Pretty nice tonight, around 42-43, a few sprinkles, not bad
11/23/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, Tudor Arms, to University (1.05 miles, 8:05, 7:42 pace), Minnan's trail to Gilman, Northern (2.14 miles, 16:30, 7:43 pace), Roland, Lake, to Hollins Ave (1.0 miles, 7:18), to Robert E Lee, to Charles, to Bellona (1.85 miles, 12:53, 6:58 pace), down Bellona to Spring Lake Way, past Northern (1.5 miles, 10:21, 6:54 pace), Eva's Trail past Cold Spring (1.7 miles, 13:03, 7:41 pace), to University, to Charles (1.14, 8:48, 7:43 pace), down to Museum drive past the museum (.5 miles, 3:43, 7:26 pace), 33rd, Chestnut, 34th, Roland, home (1.0 miles, 8:10) 11.88 miles, 1:28:57, 7:29 About 40 degrees - felt ok when I first went out, but as the sun went down after 5:30 or so got pretty cold. Overall, pretty comfy in pants/jacket/long tee/gloves/hat. In Robert E Lee park, happened to start at bottom of big hill with 2 mountain bikers - at the beginning they were joking about how they couldn't let a runner beat them, but after the 1/2 mile to the top they still hadn't been able to pass :o)
11/22/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, Tudor Arms, to University, and back 2.0 miles, probably around 7-7:30 pace
11/21/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, University, Keswick, Cold Spring, Roland, home 3.0 miles, probably around 7:30 pace Right around freezing tonight, still pretty comfy in pants, long tee, light jacket, hat/gloves... cold face, though - not cold enough for scarf or anything yet
11/20/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, Tudor Arms, to museum, to Charles, past University, up to Cold Spring, to Roland, back home 4.2 miles, comfortable pace It was around 40 again tonight, comfy in hat, gloves, long tee, wind breaker and pants
11/19/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum, Charles to University, Eva's trail past Cold Spring, past Northern, Bellona to Charles, Charles to Lake, Roland, past Northern, past Cold Spring, home 10.0 miles, moderate pace (8-8:30), 40 degrees out Felt good, but a little out of it
11/17/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, Tudor Arms, to University, to Charles, up past Cold Spring, to Northern, to Roland, past Cold Spring, home 6.4 miles, 49:00, 7:39 pace, 280' ascent Felt really comfortable, wasn't pushing too much. It was around 35 degrees out and rainy, but with long pants, hat, light rain jacket and long tee felt good or a little warm
11/16/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, 40th, Keswick, Cold Spring, to Roland (2.0 miles, 14:53, 7:26 pace), home (1.0 miles, 6:56) 3.0 miles, 21:50, 7:17 pace, 43 degrees Felt great tonight, just wore long pants, tee shirt w/ light jacket, didn't push hard
11/5/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 8:25), Charles to University (.46 miles, 4:23, 9:32 pace), Eva's trail past Cold Spring (1.15 miles, 9:29, 8:15 pace), past Northern (1.75 miles, 13:31, 7:43 pace), Bellona to Stevenson to Charles (1.43 miles, 11:11, 7:49 pace), Charles to Lake, Roland, past Northern (1.5 miles, 10:52, 7:15 pace), past Cold Spring (1.3 miles, 9:45, 7:30 pace), home (1.0 miles, 7:02) 9.6 miles, 1:14:41, 7:47 pace, 480' ascent, 60 degrees Great night tonight, perfect temp, felt great
11/3/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, Tudor Arms, to museum (1.0 miles, 7:43), to Charles, past University (.46 miles, 4:00, 8:42 pace), up to Cold Spring (1.0 miles, 7:11), to Roland (.72 miles, 5:24, 7:30 pace), back home (1.0 miles, 6:40) 4.2 miles, 31:01, 7:23 pace, 280' ascent, 509 kcal
11/2/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, Tudor Arms, to University (1.0 miles, 8:06), to Charles (.46 miles, 3:01, 6:33 pace), up past Cold Spring (1.0 miles, 6:52), to Northern (1.18 miles, 8:44, 7:24 pace), to Roland (.52 miles, 3:45, 7:13 pace), past Cold Spring (1.3 miles, 9:12, 7:05 pace), home (1.0 miles, 6:35) 6.4 miles, 46:18, 7:14 pace, 280' ascent Felt fantastic today - no pain at all, thought I'd gone much closer to 8:00 pace, and was surprised to see my times later. Temperture was great, around 50, nice night
10/30/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, Tudor Arms, to University, and back 2.0 miles, 7:30, and 7:00
10/29/2008	Ran (#B shoes) from home, down Roland, 34th, Beech, Wyman, Museum, Charles, Cold Spring, Roland, home 4.2 miles, untimed, but fast, probably around 7:30
10/26/2008	Ran from Angel's apt on College and Chapel, 06510, up College, turned into Prospect, dead end at Mill Rock Road, continue east on Armory, ran in the woods by the water museum, to Park and East Rock Road, took East Rock to Whitney, turned into Church, Chapel, back to Angel's. ~5.5 miles, 43:23, ~8:00 pace, 132/173 Beautiful day! Felt great, but tripped on a rock in the woods and hurt my knee a little
10/23/2008	Ran from home, down Roland, 34th, Beech, Tudor Arms, to University, and back 2.0 miles, 6:45 pace
10/22/2008	Hiked 5 miles in Robert E Lee
10/21/2008	Shoe Tally: #1 - Rebok Premier: 355 miles - walking #2 - Mizura, no support: 152.4 miles - slippers #3 - Brooks, hurting feet: 160.56 miles - slippers #4 - Brooks Adreneline, size 11.0, too little support: 137.5 miles #5 - Brooks Beasts, size 11.0, good support, hurt toes: 216.3 miles #6 - Brooks Beasts, size 11.5, good: 236.23 miles #7 - Brooks Beasts, size 11.5, good: 323.14 miles #8 - Asics, size 11.5, not enough support: 14.4 miles #9 - Brooks Beasts, size 11.5, good: 333.9 miles #A - Brooks Beasts, size 11.5, good: 167.67 miles #B - Brooks Beasts, size 11.5, good: 6.5 miles
10/21/2008	Ran (#B shoes) from home, down Roland, 34th, Chestnut, 33rd, Wyman, Museum (1.0 mile, 8:02), up Charles to Cold Spring (1.5 miles, 11:18, 7:32 pace), to Northern (1.18 miles, 8:47, 7:27 pace), to Roland (.52 miles, 3:50, 7:22 pace), to Cold Spring (1.3 miles, 8:30, 6:32 pace), home (1.0 miles, 6:33) 6.5 miles, 47:04, 7:14 pace, 150/172, 280' ascent, 748 kcal Felt great today - 50 degrees, wore long pants and thin long shirt, and that worked well. Took a short break at Roland and Northern. No soreness or pain, was surprised how fast I was going at the end, it didn't feel like I was pushing that much. Compared to July 8, avg heart rate is 10 lower today, I think both because of temp and fitness. Today I also tried new shoes, and that felt good - had been having problem of rubbing on back of heels, but today was good, just a little hot spots on bottom of feet.
10/20/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, Wyman, Museum, Charles, Cold Spring, Roland, home 4.2 miles, untimed, but fast, probably around 7:30
10/19/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, Tudor, (1.0 miles, 8:39), Minnan's past Cold Spring (.72 miles, 5:48, 8:03 pace), to Northern and Roland (1.4 miles, 11:00, 7:51 pace), Roland, Lake, Charles, Stevenson (1.46 miles, 10:57, 7:30 pace), Bellona, past Northern (1.43 miles, 10:32, 7:22 pace), Eva's past Cold Spring (1.5 miles, 11:34, 7:43 pace), University, Charles (1.16 miles, 8:52, 7:39 pace), Museum (.5 miles, 3:58, 7:56 pace), Wyman, 33rd, Chestnut, 34th, Roland, home (1.0 miles, 8:02) 10.4 miles, 1:19:26, 7:38 pace, 150/175, 580' ascent, 1264 kcal
10/16/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, Wyman, Museum, Charles, Cold Spring, Roland, home 4.2 miles, untimed, but fast, probably around 7:30
10/15/2008	Ran (#A shoes) from home, down roland, 34th, Keswick, 37th, Roland, home 1.0 miles, untimed
10/11/2008	Ran (#A shoes) in Baltimore Marathon :o) 7:52 mile 1 7:40 mile 2 7:37 mile 3 7:57 mile 4 7:58 mile 5 7:57 mile 6, 47:27 total, 7:55 pace average 7:56 mile 7 8:02 mile 8 8:13 mile 9 8:22 mile 10, 1:19:35 total, 7:57 pace average 8:03 mile 11 7:54 mile 12 20k (12.42 miles) in 1:41:48, 8:12 pace average 8:11 mile 13 13.1 miles in 1:44:36, 7:59 pace 8:17 mile 14 8:23 mile 15 9:09 mile 16 8:44 mile 17 9:43 mile 18 30k (18.64 miles) in 2:36:30, 8:24 pace 9:03 mile 19 15:08 mile 20 (sharp pain in left foot) 15:08 mile 21, 3:07:18 total, 8:55 pace average 11:48 mile 22 (loosened my shoe, feeling started coming back :o) ) 9:47 mile 23 9:22 mile 24 9:09 mile 25 8:05 mile 26 1:37 mile 26.2 3:57:03, 9:03 pace, 156/180, 760' ascent, 3980 kcal 832/3114 overall, 645/1988 men, 118/291 25-30 yr old males, 76/238 baltimore men :o) Map (red line) Elevation My Results
10/9/2008	Ran (#9 shoes) from home, down roland, 34th, Beech, Tudor Arms and back 2.0 miles, untimed
10/6/2008	Ran (#9 shoes) from home, down roland, 34th, Beech, Tudor Arms, University, Minnan's trail, to Cold Spring, Roland, home 3.35 miles, untimed
10/5/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 8:12), Charles to University, Eva's trail past Cold Spring (1.59 miles, 13:09, 8:16 pace), past Northern (1.75 miles, 13:29, 7:42 pace), Bellona to Stevenson, to Charles (1.43 miles, 11:11, 7:49 pace), to Lake, Roland, past Northern, to Cold Spring (2.8 miles, 21:57, 7:50 pace), to Charles (.71 miles, 5:27, 7:41 pace), to University (.94 miles, 7:21, 7:49 pace), to Roland (.93 miles, 7:24, 7:57 pace), home (.5 miles, 3:44, 7:28 pace) 11.65 miles, 1:32:41, 7:57 pace, 620' ascent, 1635 kcal, 59 deg Felt good tonight, no pain, everything working well
10/4/2008	Ran (#7 shoes) from home, down Roland, 34th, Beech, Wyman, Museum, Charles, Cold Spring, Roland, home 4.2 miles, untimed, but fast, probably around 7:00 or less
10/2/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 7:32), Charles to University (.44 miles, 3:44, 8:29 pace), Eva's trail past Cold Spring (1.15 miles, 8:23, 7:17 pace), past Northern (1.75 miles, 13:25, 7:40 pace), Bellona to Stevenson, to Charles (1.43 miles, 11:09, 7:48 pace), to Lake, Roland, past Northern (1.5 miles, 11:16, 7:31 pace), past Cold Spring (1.3 miles, 9:50, 7:34 pace), past home (1.0 miles, 6:49), down roland, 34th, Chestnut, 33rd, Wyman, Museum (1.0 mile, 8:39), Charles to University (.54 miles, 4:30, 8:20 pace), Cold Spring (.97 miles, 8:01, 8:16 pace), Roland (.72 miles, 6:02, 8:23 pace), home (1.0 mile, 7:10) 13.78 miles, 1:46:37, 7:44 pace, 152/177, 740' ascent, 1791 kcal Felt good tonight, no pain, everything working well
10/1/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, Wyman, Museum, Charles, Cold Spring, Roland, home 4.2 miles, untimed, but good pace
9/30/2008	Ran (#7 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum, up Charles to University, Eva's trail past Cold Spring, to Northern Parkway, past Charles, to Roland, past Cold Spring, home 7.44 miles, untimed, 1 short break, felt good
9/29/2008	Ran (#A shoes) from home, down roland, 34th, Beech, Tudor Arms, University, paved road next to Minnan's trail (Linkwood) to Cold Spring, Roland, home 3.35 miles, untimed
9/24/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, Wyman, Museum, Charles, Cold Spring, Roland, home 4.2 miles, untimed, but good pace, felt pretty easy, slight pain/tightness in planter fascia
8/26/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, Tudor, University (1.0 miles, 8:39), Minnan's, past Cold Spring (.7 miles, 6:09, 8:47 pace), up to Northern, Roland (1.4 miles, 11:47, 8:25 pace), Lake, Charles, Bellona (1.85 miles, 14:57, 8:05 pace), Eva's past Northern (1.5 miles, 11:28, 7:39 pace), past Cold Spring (1.75 miles, 13:53, 7:56 pace), University, Charles (1.15 miles, 9:12, 8:00 pace), Museum (.44 miles, 4:18, 9:46 pace), Wyman, 33rd, Chestnut, 34th, Roland, past home (1.0 miles, 8:29), up Roland past Cold Spring (1.0 miles, 8:37), past Northern (1.3 miles, 10:46, 8:17 pace), Lake, Charles, Stevenson (1.5 miles, 11:51, 7:54 pace), Bellona, Eva's past Northern (1.42 miles, 11:04, 7:48 pace), past Cold Spring (1.75, 13:40, 7:49 pace), University, Charles (1.15 miles, 9:18, 8:05 pace), Museum Drive past the Museum (.44 miles, 3:53, 8:50 pace), Wyman, 33rd, Chestnut, 34th, Roland, home (1.0 miles, 8:42) 20.35 miles, 2:46:52, 8:12 pace, 143/176, 1060' ascent, 74/55%, 2509 kcal Felt great today... placed water along the route at ~miles 2 and 7, and gatorade at home and at ~mile 5. Also had a gu shot when I stopped by home, and that seemed to take well. Felt a little sore and tired from this weekend, but overall felt great and felt like I could have gone more.
8/24/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 8:22), Charles to University (.44 miles, 4:02, 9:10 pace), Eva's trail past Cold Spring (1.15 miles, 9:14, 8:02 pace), past Northern (1.75 miles, 13:43, 7:50 pace), Bellona to Stevenson, to Charles (1.43 miles, 11:21, 7:56 pace), to Lake, Roland, past Northern (1.5 miles, 11:31, 7:41 pace), past Cold Spring, to 40th (1.8 miles, 14:03, 7:48 pace) 9.07 miles, 1:12:19, 8:02 pace, 150/186, 480' ascent, 1184 kcal Intended to go long today, but started too late, and had stomach problems, so quit early.
8/23/2008	Ran (#7 shoes) from home, up Roland past Cold Spring (1.0 miles, 7:27), past Northern (1.3 miles, 8:55, 6:52 pace), up to Lake, Charles, to Stevenson (1.5 miles, 10:24, 6:56 pace), Bellona, Eva's Trail past Northern (1.43 miles, 10:16, 7:11 pace), past Cold Spring (1.7 miles, 12:24, 7:18 pace), to University, Charles (1.15 miles, 7:51, 6:50 pace), past Museum (.5 miles, 3:38, 7:16 pace), home (1.0 miles, 7:46) 9.58 miles, 1:08:45, 7:11 pace, 480' ascent, 77/76% Felt great today, plenty of energy, but a little dehydrated. Didn't bring water today, or heart/pace (just watch). Running felt surprisingly easy for the pace I was going, didn't feel like I was pushing too much at all. Took shorter breaks than I have been, one at Northern, one at Stevenson and bellona, and one at Northern again, then a short one at the museum.
8/20/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, Tudor, Minnan's, Northern, Roland, Lake, Charles, Stevenson, Bellona, Eva's, University, Charles, Museum, Wyman, 33rd, Chestnut, 34th, Roland, home 10.4 miles, untimed, but probably around 7:40-8:00 Felt good, nice and relaxed, took stretching breaks at Northern both directions. Probably didn't need too, but wanted to since this isn't race and wanted to stretch. Running w/out telemetry has made things a little more fun and relaxed, so easier to get out the door lately.
8/18/2008	Ran (#7 shoes) from home, down Roland, 34th, Beech, Wyman, Museum, Charles, Cold Spring, Roland, home 4.2 miles, untimed, but good pace, felt pretty easy, no pain, 82/70%
8/14/2008	Ran (#A shoes) from home, up Roland past Cold Spring (1.0 miles, 7:53), past Northern (1.3 miles, 10:18, 7:55 pace), Lake, Charles, Stevenson (1.5 miles, 11:36, 7:44 pace), Bellona, Springlake past Northern (1.4 miles, 10:44, 7:40 pace), Eva's past Cold Spring (1.7 miles, 13:32, 7:58 pace), University, Charles (1.16 miles, 9:18, 8:01 pace), up to St. Paul, past Cold Spring (1.0 miles, 7:48), to Northern, over to Roland (1.67 miles, 14:12, 8:30 pace), down past Cold Spring (1.3 miles, 9:45, 7:30 pace), home (1.0 miles, 7:07) 13.03 miles, 1:42:18, 7:51 pace, 155/172, 620', 1861 kcal, 74/78% Great night, cooler than it has been. Running was ok, but felt tired - haven't been sleeping enough this week, and I don't think I've been eating enough, either. Took too many breaks - at Northern after ~2.3 miles, again at northern on the way back, at Cold Spring, at Charles, at Cold Spring, at Northern, and at Gilman.
8/12/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 7:21), up Charles to University (.44 miles, 3:36, 8:11), Eva's trail past Cold Spring (1.15 miles, 8:18, 7:13 pace), to Northern Parkway (1.85 miles, 12:01, 6:30 pace), past Charles (.42 miles, 3:05, 7:20 pace), to Roland (.52 miles, 3:41, 7:05 pace), past Cold Spring (1.3 miles, 8:45, 6:44 pace), home (1.0 mile, 6:23) 7.44 miles, 53:17, 7:10 pace, 160/180, 400' ascent, 976 kcal Beautiful night tonight, 75/61%, but felt cooler. I felt really good and relaxed tonight after taking the last week a little easier and resting a little more
8/9/2008	Ran (#7 shoes) from home, down Roland, 34th, Beech, up Tudor Arms to University (1.0 miles, 7:05), to Minnan's Trail up to Cold Spring (.7 miles, 5:14, 7:29), up to Roland (.5 miles, 3:35, 7:10 pace), back home (1.0 miles, 5:54) 3.2 miles, 21:48, 6:49 pace, 154/170, 82/43%, 384 kcal
8/6/2008	Ran (#A shoes) from home, down roland, 34th, Beech, Wyman, Museum (1.0 miles, 8:05), up Charles to University (.44 miles, 4:02, 9:10 pace), Eva's Trail past Cold Spring (1.15 miles, 9:13, 8:01 pace), past Northern (1.85 miles, 13:47, 7:27 pace), Bellona, Stevenson, Charles (1.41 miles, 11:14, 7:32 pace), Lake, Roland, past Northern (1.49 miles, 11:22, 7:38 pace), past Cold Spring (1.3 miles, 9:47, 7:32 pace), University to Charles, up to Cold Spring (2.22 miles, 17:02, 7:40 pace), over to Roland (.7 miles, 6:00, 8:34 pace), home (1 mile, 7:17) 12.6 miles, 1:38:00, 7:47 pace, 155/168, 640', 1729 kcal, 82/68% Tried to pace myself better today. Still was fairly tired by the end, though. Didn't feel as hot as it was yesterday, good breeze, so that helped.
8/3/2008	Ran (#7 shoes) from home, up Roland past Cold Spring (1.0 miles, 6:51), past Northern (1.3 miles, 8:29, 6:32 pace), Lake, Charles, Gittings (1.05 miles, 7:11, 6:50 pace), Bellona, Springlake past Northern (.94 miles, 6:13, 6:37 pace), Eva's past Cold Spring (1.7 miles, 11:23, 6:42 pace), University, Charles (1.16 miles, 7:52, 6:47 pace), to the Museum (.54 miles, 3:18, 6:07 pace), home (1.0 miles, 7:31) 8.7 miles, 58:50, 6:46 pace, 159/182, 460, 1023 kcal, 84.3/49% Ran during late morning, sunny, but not to humid so didn't feel bad. Got dehydrated towards end, but wasn't running to far. Was going faster than I can sustain right now, so was taking breaks every 1.5-2 miles.
8/2/2008	Polar fitness test in morning: "Op. Test" registered rested (1), 38 resting, 57 standing, 76 max "OwnIndex": 71 Max heart rate: 187
7/31/2008	Ran (#7 shoes) 6x.35 mile hill repeats, from keswick and University up to the junction with Roland (to the tree just south of the intersection). Splits were: 2:30 (7:09 pace) 2:20 (6:40 pace) 2:21 (6:43 pace) 2:23 (6:49 pace) 2:17 (6:31 pace) 2:18 (6:34 pace) Warm weather, about 80/80%. Felt good, recovered much more quickly than a couple weeks ago, started slow so I wouldn't get too tired, but my times didn't really decrease... not sure if I could have done another at that pace tonight, though
7/30/2008	Ran (#7 shoes) from home, down Roland, 34th, Beech, Wyman, Museum, Charles, Cold Spring, Roland, home 4.2 miles, untimed, but good pace, felt pretty easy, no pain, 82/76%
7/29/2008	Polar fitness test at night: "Op. Test" registered training effect (3), 55 resting, 81 standing, 81 max "OwnIndex": 70 Max heart rate: 190
7/29/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 8:01), Charles to University (.44 miles, 4:00, 9:05 pace), Eva's trail past Cold Spring (1.15 miles, 9:17, 8:04 pace), past Northern (1.75 miles, 13:09, 7:31 pace), Bellona to Charles (1.45 miles, 10:58, 7:34 pace), Charles to Lake, Roland, past Northern (1.85 miles, 13:40, 7:23 pace), past Cold Spring, home (2.3 miles, 16:22, 7:07 pace) 10.0 miles, 1:15:30, 7:33 pace, 160/176, 500' ascent, 1457 kcal Was pushing pretty hard the whole way, pretty hot, 84/75% humidity. Took breaks to cool off at Cold Spring, Charles, Northern. Wore camel pack again, but pretty bad rubbing on my back tonight
7/27/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 8:17), Charles to University (.44 miles, 4:02, 9:10 pace), Eva's trail past Cold Spring (1.13 miles, 9:33, 8:27 pace), past Northern (1.68 miles, 13:59, 8:19 pace), Bellona to Charles (1.45 miles, 11:51, 8:10 pace), Charles to Lake, Roland, past Northern (1.85 miles, 14:24, 7:47 pace), past Cold Spring (1.3 miles, 10:05, 7:45 pace), down Roland to University, past Charles (1.25 miles, 10:19, 7:55 pace), up Eva's Trail again past Cold Spring (1.13 miles, 10:00, 8:51 pace), past Northern (1.68 miles, 14:07, 8:24 pace), Bellona, Lake, Roland, past Northern (1.61 miles, 13:42, 8:31 pace), past Cold Spring (1.3 miles, 10:20, 7:57 pace), home (1 mile, 7:33) 16.95 miles, 2:18:19, 8:10 pace, 153/169, 900' ascent, 2489 kcal Felt good, weather was 80 degrees and 65% humidity, but felt cooler. First 10 or so was pretty easy, going up from University to Northern the second time was hard, though. Used camel pack today, that helped a lot. Took breaks at ~4.6 (Northern), ~8 (Cold Spring), ~12 (Cold Spring), ~15 (Northern)
7/25/2008	Ran (#7 shoes) from home, down Roland, 34th, Beech, Tudor Arms, University, Minnan's to Northern (2.95 miles), to Roland (.21 miles), past Cold Spring (1.26 miles), home (1.0 miles) 5.42 miles, 41:30, 7:39 pace
7/23/2008	Ran (#7 shoes) from home, up Roland, Cold Spring, Charles, Museum, Wyman, 33rd, Beech, 34th, Roland, home 4.2 miles, untimed, but good pace, felt easy, fairly cool weather, light rain
7/22/2008	Ran (#A shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 8:14), Charles to University (.44 miles, 4:12, 9:33 pace), Eva's trail past Cold Spring (1.15 miles, 9:40, 8:24 pace), past Northern (1.75 miles, 14:34, 8:19 pace), Bellona to Charles (1.45 miles, 12:14, 8:26 pace), Charles to Lake, Roland, past Northern (1.85 miles, 14:48, 8:00 pace), past Cold Spring (1.3 miles, 10:26, 8:02 pace), home (1.0 miles, 7:08) 10.0 miles, 1:21:21, 8:08 pace, 154/170, 500' ascent, 1437 kcal Pretty tired from this last week, took only 2 breaks at eva's and cold spring, and at roland and northern. Went out relaxed trying to not push too much, at the end I was pretty tired, though Weather was 87/60%, but didn't feel too bad, becoming adjusted pretty well to hotter temps. Brought camelpack, helped w/ hydration.
7/22/2008	Shoe Tally: #1 - Rebok Premier: 355 miles - walking #2 - Mizura, no support: 152.4 miles - slippers #3 - Brooks, hurting feet: 160.56 miles - slippers #4 - Brooks Adreneline, size 11.0, too little support: 137.5 miles #5 - Brooks Beasts, size 11.0, good support, hurt toes: 216.3 miles #6 - Brooks Beasts, size 11.5, good: 236.23 miles #7 - Brooks Beasts, size 11.5, good: 270.0 miles #8 - Asics, size 11.5, not enough support: 14.4 miles #9 - Brooks Beasts, size 11.5, good: 307.4 miles
7/22/2008	Polar fitness test in morning: "Op. Test" registered training effect (2), 40 resting, 72 standing, 83 max "OwnIndex": 70 Max heart rate: 187
7/20/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 8:12), Charles to University (.44 miles, 4:06, 9:19 pace), Eva's trail past Cold Spring (1.13 miles, 9:11, 8:08), past Northern (1.68 miles, 13:52, 8:15 pace), Bellona to Charles (1.45 miles, 11:48, 8:08 pace), Charles to Lake, Roland, past Northern (1.85 miles, 14:49, 8:01 pace), past Cold Spring (1.3 miles, 10:02, 7:43 pace), down Roland to University, past Charles (1.25 miles, 9:54, 7:55 pace), up Eva's Trail again past Cold Spring (1.13 miles, 9:44, 8:37 pace), to Northern (1.68 miles, 14:24, 8:34), to Charles (.41 miles, 3:32, 8:37 pace), to Roland (.52 miles, 4:20, 8:20 pace), past Cold Spring (1.3 miles, 10:25, 8:01 pace), home (1 mile, 7:47) 16.27 miles, 2:12:13, 8:08 pace, 153/175, 880' ascent, 2227 kcal Did well, esp considering how hot and humid it was: 80 degrees with 80% humidity, sprinkled for ~20 minutes in the middle. According to my plan I was supposed to go between 8:00-8:30. At the beginning I was working to hold myself back, but at the end I wouldn't have wanted to go faster than I was. I was tired at the end, but not hurting at all, felt good. Placed 2 frozen water bottles on the route, one at cold spring and eva's trail (~3 and 12 miles in the loop), and another at Northern and Roland (~8 and 14 miles), and that worked really well, although they were still a little frozen at the end and I had to work to chip the ice to drink it. Took ~5-10 minute cooling and stretching breaks there, but those were my only breaks.
7/19/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 7:12), up Charles to University (.44 miles, 3:36, 8:11), Eva's trail past Cold Spring, past Northern Parkway (2.81 miles, 20:25, 7:16 pace), Bellona to Lake, to Roland, past Northern (1.61 miles, 12:02, 7:28 pace), past Cold Spring (1.3 miles, 9:00, 6:55 pace), home (1.0 mile, 6:14) 8.38 miles, 58:33, 6:59 pace, 163/180, 420' ascent, 1118 kcal
7/18/2008	Ran (#7 shoes) from home, up Roland, to junction with University, then did 5x.35 mile hill repeats, from keswick and University up to the junction with Roland (to the tree just south of the intersection). Splits were: 2:17 (6:31 pace) 2:06 (6:00 pace!) (was racing a bike up the hill and won by about 20 seconds :) ) 2:41 (7:40 pace) 2:29 (7:06 pace) 2:23 (6:49 pace) Warm weather, about 85, but not too bad. Felt good, on all except the middle I pushed myself to the limit by the end, but recovered fairly quickly. I walked down hill after each repeat. Starting this week I'm following the marathon plan here, starting at week 7. This will have the marathon a week after the end of the schedule, but I'll be in peru for week 14, so when I get back I'll week 14 with the 12 mile run, then 20, 12, 8, marathon.
7/17/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Charles, Museum, Wyman, 33rd, Beech, 34th, Roland, home 4.2 miles, untimed, but good pace, felt easy, fairly cool weather
7/16/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 8:05), up Charles to University (.44 miles, 4:03, 9:12 pace), Eva's trail past Cold Spring (1.15 miles, 9:04, 7:53 pace), past Northern Parkway (1.75, 13:26, 7:41 pace), Bellona to Lake, to Roland (1.18 miles, 9:00, 7:38 pace), past Northern (.5 miles, 3:33, 7:06 pace), past Cold Spring (1.3 miles, 9:12, 6:59 pace), home (1.0 mile, 6:42) 8.38 miles, 1:03:05, 7:32 pace, 153/173, 420' ascent, 1084 kcal Didn't feel tired, took one break at Northern. Compared to same run on 6/11, ran exactly the same time (to the second!), but much lower pulse, fewer stops. It was fairly cool tonight, so that helped (probably around 75).
7/10/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, Tudor Arms, University (1.0 miles, 7:48), Minnan's Trail past Cold Spring (5:42, .7 miles, 8:09 pace), past Wyndhurst (4:43, .61 miles, 7:44 pace), to Northern (4:20, .58 miles, 7:28 pace), to Charles (.53 miles, ??), past Cold Spring (1.16 miles, 8:45, 7:33 pace), Museum Drive (1.5 miles at museum, 11:00, 7:20 pace), Wyman, 33rd, Chestnut, 34th, Roland, home (1.0 miles, 8:10) 7.0 miles, 53:00, 7:34 pace, 154/183, 340' ascent, 937 kcal Felt good, but tired, def running out of juice towards the end. Took breaks at Gilman, University, and the museum
7/9/2008	Ran (#7 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 7:49), Charles to University (.44 miles, 3:58, 9:01 pace), Eva's trail past Northern (2.9 miles, 23:07, 7:58 pace), Bellona to Charles (1.45 miles, 12:09, 8:23 pace), Charles to Lake, Roland, past Northern (1.85 miles, 14:21, 7:45 pace), past Cold Spring (1.3 miles, 10:05, 7:45 pace), home (1.0 miles, 7:01) 10.0 miles, 1:18:36, 7:52 pace, 159/174, 500' ascent, 1462 kcal Pretty tired and dehydrated from Sunday and yesterday still, took only 2 breaks at eva's and northern, and at roland and northern Weather was pretty tough, 75 degrees, 90% humidity. Brought water with me, that helped a lot
7/8/2008	Ran (#9 shoes) from home, down Roland, 34th, Chestnut, 33rd, Wyman, Museum (1.0 mile, 7:30), up Charles to Cold Spring (1.5 miles, 11:20, 7:33 pace), to Northern (1.18 miles, 9:29, 8:02 pace), to Roland (.52 miles, 4:03, 7:40 pace), to Cold Spring (1.3 miles, 9:47, 7:30 pace), home (1.0 miles, 7:01) 6.5 miles, 49:13, 7:34 pace, 160/175, 280' ascent, 926 kcal Great weather today, around 75 probably. Took a stretch break at Cold Spring and Charles.
7/6/2008	Ran (#9 shoes) on Baltimore-Annapolis trail with Angel as support biker :). From the parking lot near Annapolis to the trail head (.62 miles, 5:00, 8:04 pace), 2.0 miles-16:06-8:04 pace, 1.0 miles-7:43, 1.0 miles-7:47, 2.0 miles-15:09-7:35 pace, 1.0 miles-7:59, 1.0 miles-8:16, 1.0 miles-8:09, 1.0 miles-7:57, 1.0 miles-8:18, 1.0 miles-7:58, 1.0 miles-8:08, .62 miles-4:47-7:43 pace 14.2 miles, 1:53:26, 7:59 pace, 300' ascent, 2023 kcal Felt great, took small breaks at mile 4, 7, and 12. Angel was carrying water, and that helped a lot.
7/5/2008	Polar fitness test at night: "Op. Test" registered normal state (1), 41 resting, 50 standing, 76 max "OwnIndex": 72 Max heart rate: 188
7/3/2008	Ran (#9 shoes) from home, up Roland, past Coldspring (1.0 miles, 7:40), Northern (1.28 miles, 10:21, 8:05 pace), to Charles (.53 miles, 3:39, 6:53 pace), past Cold Spring (1.16 miles, 9:18, 8:01 pace), Museum Drive (1.5 miles at museum, 11:41, 7:47 pace), Wyman, 33rd, Chestnut, 34th, Roland, home (1.0 miles, 8:02) 6.5 miles, 50:17, 7:44 pace, 151/168, 340' ascent, 870 kcal Still very tired and dehydrated from last several work-outs, even though it wasn't too hot. Felt good, though, took breaks at Northern and Charles, and at museum
7/2/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum (1.0 miles, 7:29), Charles to University (.44 miles, 3:54, 8:52 pace), Eva's trail past Cold Spring (1.15 miles, 8:48, 7:39 pace), past Northern (1.75 miles, 13:26, 7:41 pace), Bellona to Charles (1.45 miles, 11:29, 7:55 pace), Lake, Roland, past Northern (1.85 miles, 14:08, 7:38 pace), past Cold Spring (1.3 miles, 10:13, 7:52 pace), home (1.0 miles, 7:43) 10.0 miles, 1:17:14, 7:43 pace, 153/175, 500' ascent, 1349 kcal Pretty tired and dehydrated from Sunday and yesterday still, took breaks at Wyndhurst, Charles and Bellona, Northern Parkway, Cold Spring Everything felt good (other than being tired), no real pain
7/1/2008	Ran (#9 shoes) from home, down Roland, 34th, Chestnut, 33rd, Wyman, Museum (1.0 mile, 7:49), up Charles to Cold Spring (1.5 miles, 11:19, 7:33 pace), to Northern (1.18 miles, 9:04, 7:41 pace), to Roland (.52 miles, 3:58, 7:38 pace), to Cold Spring (1.3 miles, 9:00, 6:55 pace), home (1.0 miles, 6:44) 6.5 miles, 47:56, 7:22 pace, 161/177, 280' ascent, 906 kcal Great weather today, around 75 probably. Took a stretch break at Roland and Northern
6/30/2008	Polar fitness test at night: "Op. Test" registered normal state (2), 45 resting, 62 standing, 80 max "OwnIndex": 72 Max heart rate: 189
6/29/2008	Ran (#9 shoes) from home, down roland, down Falls to Charles (1.89 miles, 14:36, 7:43 pace), down Charles to Ostend, William, Gittings, Key Highway, Lawrence, Fort Ave, to Fort McHenry (32:16, 4.21 miles, 7:40 pace), Key Highway back to Harborplace mall (2.76 miles, 22:59, 8:20 pace), up St. Paul, Saratoga, Charles, to Lafayette (1.66 miles, 15:37, 9:24 pace), up Falls Road to Wyman (1.14 miles, 9:04, 7:57 pace), .3 miles farther (with a few breaks) to get home 12.0 miles, 1:36:00, 8:00 pace, 159/184, 560' ascent, 1943 kcal Relatively hot and humid today, much hillier than the NCR route for distance runs (560' compared to 80' ascent). Took breaks at Fort McHenry and on the way back at the Harborplace Mall, but went through other than those. No problems, everything felt pretty good but need new shoes.
6/27/2008	Ran (#7 shoes) from home, down roland, 34th, Beech, Tudor Arms, University (1.06 miles, 7:57, 7:30 pace), paved road next to Minnan's trail (Linkwood) to Cold Spring, Roland (1.29, 9:41, 7:30 pace), home (1.0 miles, 6:45) 3.35 miles, 24:25, 7:23 pace, 155/172, 160', 442 kcal
6/26/2008	Ran (#9 shoes) from home, down roland, 34th, Chestnut, 33rd, Wyman, Museum (1.0 mile, 8:00), Charles to University (.54 miles, 4:10, pace), Cold Spring (.97 miles, 7:15, 7:28 pace), Roland (.72 miles, 5:39, pace), home (1.0 mile, 6:54) 4.2 miles, 32:02, 7:38 pace, 151/174, 240', 556 kcal
6/19/2008	Ran (#9 shoes) from home, down Roland, 34th, Chestnut, 33rd, Wyman, Museum (1.0 mile, 8:06), up Charles to Cold Spring (1.5 miles, 11:44, 7:49 pace), to Northern (1.18 miles, 9:34, 8:06 pace), to Roland (.52 miles, 4:02, 7:45 pace), to Cold Spring (1.3 miles, 9:43, 7:28 pace), home (1.0 miles, 7:00) 6.5 miles, 50:12, 7:43 pace, 152/170, 280' ascent, 892 kcal Trying to go pretty easy today, nice weather, still tired from last couple of days
6/19/2008	Polar fitness test in morning: "Op. Test" registered normal state (2), 44 resting, 54 standing, 65 max "OwnIndex": 72 Max heart rate: 188
6/18/2008	Ran (#9 shoes) from home, down Roland, 34th, Beech, Tudor Arms, Minnan's Trail to Wyndhurst, Charles (2.7 miles, 18:58, 7:00 pace), Homeland, Springlake Way, past Northern Parkway (1.15 miles, 10:35, 9:15 pace), Bellona, Charles (1.5 miles, 11:07, 7:25 pace), Lake, Roland, past Northern Parkway (1.9 miles, 13:49, 7:16 pace), past Cold Spring (1.3 miles, 9:55, 7:38 pace), home (1.0 mile, 6:57) 9.5 miles, 1:12:53, 7:40 pace, 149/165, 420' ascent, 1242 kcal Nice and cool tonight, was trying to pace myself a little and felt great after. Took breaks at Northern Parkway coming and going, and at Charles and Homeland
6/17/2008	Ran (#9 shoes) from home, down Roland, 34th, Chestnut, 33rd, Wyman, Museum (1.0 mile, 8:06), up Charles to Cold Spring (1.5 miles, 11:43, 7:49 pace), to Northern (1.18 miles, 9:09, 7:45 pace), to Roland (.52 miles, 4:02, 7:45 pace), to Cold Spring (1.3 miles, 9:33, 7:21 pace), home (1.0 miles, 6:28) 6.5 miles, 49:06, 7:33 pace, 154/168, 320' ascent, 880 kcal Trying to go pretty easy today, ended up going faster than inteded, but fell good, no breaks, great weather, right around 70 tonight
6/15/2008	Ran (#9 shoes) from home, down roland, 34th, Chestnut, 33rd, Wyman, Museum (1.0 mile, 7:53), Charles to University (.54 miles, 3:59, 7:23 pace), Cold Spring (.97 miles, 7:15, 7:28 pace), Roland (.72 miles, 5:48, 8:03 pace), home (1.0 mile, 6:40) 4.2 miles, 31:38, 7:32 pace, 152/166, 240', 554 kcal Felt a little tired, but ran well. Left achilles still bothering a little, I've been icing after running taking aleve to prevent inflamation, and trying in general to not run quite as hard as I had been, and I think those are keeping it under control.
6/14/2008	Ran (#9 shoes) from home, down roland, 34th, Chestnut, 33rd, Wyman, to the Museum (1.0 miles, 8:18), up Charles to Cold Spring (1.5 miles, 11:53, 7:55 pace), up to Wyndhurst (.6 miles, 4:48, 8:00 pace), over to Roland, down to Cold Spring (1.2 miles, 9:14, 7:42 pace), home (1.0 miles, 6:36) 5.3 miles, 40:52, 7:43 pace, 155/175, 260 ascent, 741 kcal Trying to go easy to be careful with my left achilles and it felt good today. Just a little sore, but not bad at all, and wasn't really tired at all after the run. Took one break at Wyndhurst.
6/11/2008	Ran (#9 shoes) from home, up Roland past Cold Spring (1.0 miles, 7:37), to Northern (1.26 miles, 9:53, 7:51 pace), kept going to Lake, Bellona, Eva's Trail to Cold Spring (3.33 miles, 25:23, 7:37 pace), Charles, Museum (at the museum 1.7 miles, 12:15, 7:12 pace), Wyman, 33rd, Keswick, 34th, Roland, home (1.0 miles, 7:55 pace) 8.38 miles, 1:03:05, 7:32 pace, 157/176, 420' ascent, 1149 kcal Didn't feel tired, but left achilles bothering a bit. Took breaks at Northern, Cold Spring.
6/10/2008	Ran (#9 shoes) from home, up Roland, Cold Spring (1.0 miles, 7:32), Charles (.7 miles, 5:05, 7:16 pace), Art Museum (1.5 miles, 10:34, 7:03 pace), Wyman, 33rd, Beech, 34th, Roland, home (1.0 mile, 7:46) 4.2 miles, 30:58, 7:23 pace, 155/175, 240', 556 kcal
6/9/2008	Ran (#9 shoes) from home, down Roland to 34th, Beech, Tudor Arms, Minnan's Trail to Wyndhurst (2.4 miles, 18:29, 7:42 pace), kept going up to Northern, past Charles (.87 miles, 7:18, 8:23 pace), to Eva's Trail past Cold Spring (2.05 miles, 16:42, 8:09 pace), to University, Charles, museum (1.7 miles, 12:31, 7:22 pace), home (1 mile, 8:29) 8.2 miles, 1:03:31, 7:45 pace, 159/182, 380' ascent, 1185 kcal Took several breaks (one at each distance marker), still very hot today, around 85-90, but bearable.
6/7/2008	Ran (#9 shoes) from home up to Cold Spring, to Charles (1.68 miles, 12:19, 7:20 pace), down to University (.95 miles, 7:27, 7:50 pace) 2.63 miles, 19:47, 7:30 pace, 162/183, 140' ascent, 386 kcal Was running in ~95 degree heat, got overheated/dehydrated and couldn't do last ~1.5 miles
6/4/2008	Ran (#9 shoes) from home up to Cold Spring (1.0 miles, 6:56, 100' ascent), back home (1.0 miles, 6:06) 2.0 miles, 13:03, 6:30 pace, 146/171, 100', 212 kcal
6/3/2008	Ran (#9 shoes) from home with Angel biking, down Roland, 34th, Chestnut, 33rd, Wyman, Museum, Past University (1.6 miles, 11:30, 7:11 pace), to Cold Spring (.95 miles, 6:51 7:13 pace), Roland, home (1.7 miles, 12:12, 7:11 pace) 4.2 miles, 30:46, 7:20 pace, 154/175, 240', 540 kcal
6/1/2008	Shoe Tally: #1 - Rebok Premier: 355 miles - walking #2 - Mizura, no support: 152.4 miles - slippers #3 - Brooks, hurting feet: 160.56 miles - slippers #4 - Brooks Adreneline, size 11.0, too little support: 137.5 miles #5 - Brooks Beasts, size 11.0, good support, hurt toes: 216.3 miles #6 - Brooks Beasts, size 11.5, good: 236.23 miles #7 - Brooks Beasts, size 11.5, good: 251.21 miles #8 - Asics, size 11.5, not enough support: 14.4 miles #9 - Brooks Beasts, size 11.5, good: 141.78 miles
6/1/2008	Ran (#9 shoes) with bike support from Angel on NCR trail from ~.5 to ~7.25 and back 13.5 miles, 1:48:31, 8:02 pace, 161/174, 80' ascent, 2000 kcal Ran in the afternoon, very hot and humid, which was a factor. We took a break at the 1/2 way mark and it happened to rain for ~10 minutes, and after that it was much cooler and I was running ~10-20 seconds per mile faster for the last 6 miles than the 1st.
5/31/2008	Polar fitness test in evening: "Op. Test" registered recovered state (1), 46 resting, 57 standing, 75 max "OwnIndex": 72 Max heart rate: 189
5/29/2008	Ran (#9 shoes) as Angel biked from home, down Roland to 34th, Beech, Tudor Arms, University, Charles, 39th, Greenway, Sherwood Gardens, up Greenway to Charles, Cold Spring, Keswick, 40th, University, Tudor, 34th, Roland, home 5.2 miles (5.5 according to gps), 39:25, 7:35 pace, 151/171, 260' ascent, 678 kcal
5/28/2008	Ran (#9 shoes) from home, up Roland, past Coldspring (1.0 miles, 7:15, 150/165), break at Northern (1.28 miles, 9:36, 7:30 pace), Charles past Cold Spring (break) (1.67 miles, 12:33, 7:31 pace), Museum Drive (1.5 miles at museum, 10:33, 7:02 pace), Wyman, 33rd, Chestnut, 34th, Roland, home (1.0 miles, 7:50) 6.5 miles, 47:50, 7:26 pace, 159/172, 340' ascent, 888 kcal Didn't feel like I was going too hard, but not easy, a little pain in left achilles, a little in knees, but not bad. Took a few stretching breaks First time trying running with water backpack, worked well. Didn't really need it tonight since it was cool and not too long, but wanted to try it out before I needed it.
5/27/2008	Ran (#7 shoes) from home, up Roland, Cold Spring, Keswick, 40th, Beech, 36th, home 2.75 miles, 20:37, 7:30 pace, 156/174, 180', 370 kcal I'm taking a rest week this week, so wasn't trying to push myself, felt good tonight, although it was rainy so had to be careful about slipping
5/26/2008	Biked from home, up Roland to Lake and back 5.5 miles, 27:48, 145/171, 240' ascent, 447 kcal
5/24/2008	Polar fitness test in morning: "Op. Test" registered normal state, 51 resting, 68 standing, 75 max "OwnIndex": 72 Max heart rate: 190 Ran (#9 shoes) from home, up Roland, Cold Spring, Charles, Art Museum (3.2 miles, 23:42, 7:24 pace), Wyman, 33rd, Beech, 34th, Roland, home (1.0 mile, 7:46) 4.2 miles, 31:30, 7:30 pace, 158/173, 240', 582 kcal
5/23/2008	Ran (#9 shoes) from home, up Roland to Northern (2.26 miles, 17:44, 7:51 pace, 168/172), kept going to Lake, Bellona, Eva's Trail, Charles, Museum (at the museum 5.11 miles, 38:04, 7:27 pace, 165/172), Wyman, 33rd, Keswick, 34th, Roland, home (1.0 miles, 8:14 pace, 164/170) 8.38 miles, 1:04:04, 7:39 pace, 161/172, 420' ascent, 1246 kcal Felt great, didn't want to go out too hard since I want to do a longer run this weekend. Took no breaks, and still felt good after.
5/21/2008	Ran (#7 shoes) with Minnan "The Beast" Xu from home, up Roland, Cold Spring, Charles, Art Museum, Wyman, 33rd, Beech, 34th, Roland, home 4.2 miles, 37:10, 8:51 pace, 139/158, 240', 577 kcal
5/20/2008	Ran (#9 shoes) from home, up Roland to Northern (2.26 miles, 17:17, 7:40 pace, 165/169), kept going to Lake, Bellona, Eva's Trail, Charles, Museum (at the museum 5.11 miles, 36:46, 7:12 pace, 161/170), Wyman, 33rd, Keswick, 34th, Roland, home (1.0 miles, 8:07 pace, 165/173) 8.38 miles, 1:02:10, 7:26 pace, 160/173, 420' ascent, 1192 kcal Started a little slow, but overall felt great. Pretty tired at the end, but I'm definitely going faster with lower exertion than before. The 5 miles in the middle at race pace felt great, too :-D Took breaks at Northern and at the museum
5/19/2008	Ran (#7 shoes) from home, up Roland, Cold Spring, Keswick, 40th, Beech, 36th, home 2.75 miles, untimed Fast run, probably around 7:00
5/18/2008	Ran (#9 shoes) on the treadmill in Roosevelt Springs 4 miles, 7:30 pace
5/17/2008	Ran (#9 shoes) around Roosevelt Springs in Saratoga, NY ~5+ miles, 40:00
5/15/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Charles, Art Museum, Wyman, 33rd, Beech, 34th, Roland, home 4.2 miles, untimed, probably around 7:20 pace Felt good, took a break at the Museum
5/13/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Charles, Art Museum, Wyman, 33rd, Beech, 34th, Roland, home 4.2 miles, untimed, probably around 7:30 pace Felt good, took a break at charles and Cold Spring and another one at Museum... basically doing interval/hill training lately
5/12/2008	Ran (#7 shoes) from home, up Roland, Cold Spring, Keswick, 40th, Beech, 36th, home 2.75 miles, untimed Easy run today, probably around 8:00 pace
5/7/2008	Ran (#9 shoes) from home, up Roland, Northern, Charles to pause just past Amberly Way (3.0 miles, 22:45, 7:35 pace), down Charles, Museum Drive, break in front of museum (2.4 miles, 17:41, 7:22 pace), Wyman, 33rd, Chestnut, 34th, Roland, home (1.0 miles, 7:49) 6.5 miles, 48:17, 7:26 pace, 162/177, 320' ascent, 953 kcal Didn't feel like I was going too hard, but not easy, no pain after.
5/4/2008	Shoe Tally: #1 - Rebok Premier: 355 miles - walking #2 - Mizura, no support: 152.4 miles - slippers #3 - Brooks, hurting feet: 160.56 miles - slippers #4 - Brooks Adreneline, size 11.0, too little support: 137.5 miles #5 - Brooks Beasts, size 11.0, good support, hurt toes: 216.3 miles #6 - Brooks Beasts, size 11.5, good: 236.23 miles #7 - Brooks Beasts, size 11.5, good: 238.76 miles #8 - Asics, size 11.5, not enough support: 14.4 miles #9 - Brooks Beasts, size 11.5, good: 71.72 miles
5/3/2008	Ran (#9 shoes) from home, up Roland, Past northern (17:25, 2.26 miles, 7:42 pace, 171/175), Lake, Charles, Bellona (14:15, 1.88, 7:35 pace, 165/176), Down Bellona, past Northern (10:43, 1.44, 7:30 pace, 162/173), Eva's trail to Cold Spring, Charles, Northern, Roland, home (45:34, 5.67, 8:02 pace, 162/178) 11.25 miles, 1:27:58, 7:50 pace, 162/178, 540 ascent, 1732 kcal I think I went out too fast for how far I was going and how I felt, had to take lots of breaks throughout
5/2/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Keswick, 40th, Beech, 36th, home 2.75 miles, untimed Easy run today, probably around 8:00 pace
4/30/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Charles, Art Museum, Wyman, 33rd, Beech, 34th, Roland, home 4.2 miles, 30:10, 7:11 pace, 161/184, 240' ascent, 585 kcal Felt good, maybe a bit tired from the 10-miler a few days ago, nice and cool night
4/28/2008	Ran (#9 shoes) from home, up Roland, Lake, Charles, Bellona (4.09 miles, 32:19), Eva's trail (Springlake Way, Homeland, Greeway), University, Charles, Museum, Wyman, 33rd, Chestnut, 34th, Roland, home 10.0 miles, 1:15:20, 7:32 pace, 158/184, 480' ascent, 1424 kcal Tired at the end, but no real pain, overall feel good.
4/26/2008	Ran (#7 shoes) from home, up Roland, Cold Spring, Keswick, 40th, Beech, 36th, home 2.75 miles, 20:11, 7:20 pace, 144/185, 200' ascent, 323 kcal Pretty easy run, it was night and raining so didn't want to go too fast and hurt myself, nice and cool though, everything felt good
4/24/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Keswick, 40th, Beech, 36th, home 2.75 miles, 18:46, 6:49 pace, 167/185, 200' ascent, 396 kcal Went out hard, a little sore at first, but fine at the end
4/23/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Charles, Art Museum, Wyman, 33rd, Beech, 34th, Roland, home 4.2 miles, 31:46, 7:34 pace, 169/182, 240' ascent, 679 kcal Everything felt good, went out easy then picked up the pace.
4/17/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Keswick, 40th, Beech, 36th, home 2.75 miles, 20:57, 7:37 pace, 163/179, 200' ascent, 415 kcal No problems tonight, nice and cool, tried not to go too hard but went faster than intended.
4/16/2008	Ran (#9 shoes) from home, up Roland, Northern, Eva's Trail, 40th, Charles, Art Museum, Wyman, 33rd, Chestnut, 34th, Roland, home 7.44 miles, 54:34, 7:20 pace, 170/184, 420' ascent, 1174 kcal Everything felt great, beautiful weather (~65), ran about 10 min faster than on 1/19/2008 :o)
4/10/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Charles, Art Museum, Wyman, 33rd, Beech, 34th, Roland, home 4.2 miles, 31:16, 7:27 pace, 167/183, 240' ascent, 653 kcal Everything felt great today :o) New shoes are good, beautiful weather.
3/29/2008	Ran (#9 shoes) in the National Half Marathon 13.1 miles, 1:52:02, 8:33 pace, 2215 kcal, 380' total ascent Results Felt great, no problems with knee. I think my right shoe was a little tight and I had a little pain there, but not bad. First 3 miles was stuck at back of pack and we had to move through people, so averaged at around 9:00 or so, but after that almost every mile was faster... fastest were around mile 9 and 10, 2 or 3 miles at ~8:10 pace. Last ~.25 mile sprinted really well for good strong finish :o). Breakdown from polar: 43:30, 5 miles, 8:42 pace, 156/178 (flatish) 17:36, 2 miles, 8:48 pace, 166/175 (uphill) 8:46, 1 mile, 163/174 (down) 8:35, 1 mile, 161/167 (down) 8:11, 1 mile, 162/169 (down) 8:11, 1 mile, 168/174 (flat) 8:36, 1 mile, 171/177 (uphill) 8:39, 1.1 miles, 7:52 pace, 175/192 (down-flat) Polar's distance reading was ~5% less than 13.1 (12.5)... I think it had trouble connecting to itself for about .2 miles that it missed, so maybe if it was on the whole time it'd be only ~3%. It's instantaneous paces were slowere than I was actually going then, but that was good since it helped me go faster. The readings above were from pressing "lap" every time I passed a mile marker and noticed. Map Elevation Chart
3/27/2008	Ran (#9 shoes) from home, up Roland, Cold Spring, Keswick, 40th, Beech, 36th, home 2.75 miles, 21:22, 7:46 pace, 161/177, 200' ascent, 420 kcal Everything felt great today :o) New shoes are good, maybe that was part of my problem before. It'd've been nice if I could have trained better, but I'm feeling as prepared as possible given the knee problems.
3/25/2008	Ran (#9 shoes) from home, up Roland, Northern, Charles, Museum, Wyman, 33rd, Chestnut, 34th, roland, home 6.4 miles, 50:53, 7:55 pace, 163/180, 360' ascent, 1004 kcal Knee felt good, again cardio not great, but ok. Had lots of energy still at the end, so I think I should be ok for the 1/2 this Saturday if I go a little slower. Bought new shoes today, and those also felt good... fingers crossed! :o)
3/15/2008	Ran (#7 shoes) from home, up Roland, Cold Spring, Keswick, 40th, Beech, 36th, home 2.75 miles, 21:30, 7:50 pace, 162/175, 200' ascent, 450 kcal Heart rate is estimated... monitor has been acting up lately and it says I got up to 228... since I'm not dead, I don't think that's correct. Knee feels great, cardio not great, but foot was good today w/ tighter shoes.
3/12/2008	Ran (#7 shoes) from home, up Roland, Northern, Charles, Museum, Wyman, 33rd, Beech, 34th, home 6.4 miles, 50:46, 7:57 pace, 170/183, 340' ascent, 1098 kcal Everything working fine... cardio not where I want it, but ok for pace... right foot hurt a little where it contacts ground, I think shoe was loose, though, left knee ok.
3/5/2008	Ran (#7 shoes) from home, up Roland, University, Tudor Arms, 36th, Roland, home 2.0 miles, ~8:00 pace
3/4/2008	Ran (#5 shoes) from work home .8 miles, ~8:00 pace
3/3/2008	Ran (#7 shoes) from home, up Roland, 40th, Beech, 36th, Roland, home 1.6 miles, ~8:00 pace Didn't run long enough to bring much pain, but knee didn't feel good after
2/25/2008	Ran (#6 shoes) at the gym, 2 miles at 8:00 pace, .5 ascent 2 miles, 8:00 pace Didn't run long enough to bring much pain, but knee didn't feel good after
2/3/2008	Ran (#7 shoes) from home, down Roland to 34th, Beech, 40th, Keswick, University, Roland up to Cold Spring, turned around and took Roland to home 6.5 miles, 51:55, 7:59 pace, 161/175, 360' ascent, 1000 kcal
2/2/2008	Ran (#7 shoes) from home, down Roland to 34th, Beech, 40th, Keswick, University, Roland up to Cold Spring, turned around and took Roland to home 2.71 miles, 20:30, 7:34 pace, 155/176, 180' ascent, 381 kcal
2/1/2008	Ran (#6 shoes) on treadmill, .5 incline 1.5 at 8:00, .5 at 7:40, 1.5 at 7:30, 1.2 at 8:00, .3 at 6:30 5.0 miles
1/31/2008	Ran (#6 shoes) on treadmill, .5 incline 2.0 at 8:00, 0 inc 1.0 at 7:40, 1.0 at 7:30, .5 at 7:00, .5 at 8:00 5.0 miles
1/29/2008	Ran (#6 shoes) on treadmill, .5 incline 1.0 at 8:00, 1.0 at 7:40, 1.0 at 7:30 3.0 miles
1/28/2008	Ran (#6 shoes) on treadmill, .5 incline 2.0 at 8:00, 0 inc 1.0 at 7:00 3.0 miles
1/27/2008	Ran (#7 shoes) from home, down Roland to 34th, Beech, 33rd, Wyman, Art Museum, Charles, University, Eva's, across Northern to bellona, Lake, Roland 8.36 miles, 1:09:00, 8:15 pace, 161/179, 580 ascent, 1330 kcal Felt great! Took a long break at Loyola after 20 min because I was feeling dehydrated, but went straight through for the rest of the run with no breaks.
1/26/2008	Went skiing at ski roundtop with Julia and Katherine :) Ran (#7 shoes) from home, down Roland to 34th, Beech, 40th, Keswick, University, Roland, home 2.4 miles, 19:15, 8:00 pace, 158/172, 160' ascent, 357 kcal
1/25/2008	Ran (#6 shoes) on treadmill, .5 incline 1.0 at 8:00, 0 inc 1.0 at 7:00, 0 inc 1.0 at 7:30 3.0 miles
1/24/2008	Ran (#6 shoes) on treadmill, .5 incline, 1.0 at 8:00, 0 inc 1.0 at 7:30, 1.0 at 8:00, 1.0 at 7:00, 1.0 at 7:30 5.0 miles
1/22/2008	Ran (#6 shoes) on treadmill, .5 incline, 1.0 at 8:00, 1.0 at 7:30, 1.0 at 8:00, 1.0 at 7:00 4.0 miles, 7:37 pace, ~530 kcal
1/21/2008	Ran (#6 shoes) on treadmill, .5 incline, .5 at 8:00, .5 at 7:30, .5 at 8:00, .5 at 7:00, .5 at 8:00 2.5 miles, 7:45 pace, ~300 kcal
1/20/2008	Ran (#7 shoes) from home, down Roland to 34th, Beech, 33rd, wyman, art museum, charles, university, Roland, home 2.9 miles, 25:28, 8:47 pace, 163/180, 200' ascent, 500 kcal
1/19/2008	Ran (#7 shoes) from home, down roland to 34th, Beech, 33rd, wyman, art museum, charles, University, Eva's trail, Northern Parkway, Roland, home 7.4 miles, 1:04:12, 8:40 pace, 164/179, 460' ascent, 1280 kcal No pain! First long run since ~August w/out! :) I took several breaks to stretch, so I think that helped. Can definitely feel effects of not running much for ~4 months, but hopefully will get back in shape soon.
1/18/2008	Ran (#6 shoes) on treadmill at gym 3 miles, ~7:30 average, .5 incline, 1 mile at 7:30, 7:30, 8:00/7:00 No pain, felt great, but tired after months of no running. Heart rate wasn't excessive... probably average around 164 or so
1/17/2008	Ran (#6 shoes) on treadmill at gym 3 miles, 8:00 average, .5 incline, 1 mile at 8:30, 8:00, 7:30 No pain, felt great!
12/28/2007	Ran (#8 shoes) on treadmill at Fidler's North 3 miles at 8:00 pace No pain, yea!
12/02/2007	Ran (#7 shoes) from home, down Roland, 34th, Keswick, 40th, Roland, home 1.8 miles, 13:40, 7:50 pace, 120' ascent, 269 kcal No pain, but short run... I think it would have started hurting if I kept going
12/01/2007	Ran (#7 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum, Charles, Cold Spring, Roland to ~40th 3.4 miles, 29:19, 8:08 pace, 167/188, 280 ascent, 628 kcal No pain, but short run... I think it would have started hurting if I kept going
11/16/2007	Ran (#8 shoes) from home, down Roland, 34th, Beech, 40th, Roland, home 1.8 miles, 13:22, 7:26 pace, 162/183, 120' ascent, 269 kcal No pain, but short run... I think it would have started hurting if I kept going
11/11/2007	Ran (#8 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum, Charles, Cold Spring to ~40th 3.6 miles, 28:24, 7:30 pace, 168/190, 280' ascent, 614 kcal Knee started hurting again at the end and had to stop
10/20/2007	Ran (#8 shoes) from Angels, south on College, right on Congress, right on Howard, left on George, right on Norton, left on Goffe, to Elm, right on College back to Angels. 4.0 miles, 29:40, 7:16 pace, 157/174, 20' ascent, 550 kcal Knee felt pretty good, but toward the end was a little weird. Nice to run on a flat area here.
10/17/2007	Ran (#8 shoes) from home, down Roland, 34th, up Beech to 40th, Keswick, University, Roland, 38th 2.0 miles, 15:57, 7:58 pace, 160/175, 140' ascent, 321 kcal
10/16/2007	Biked from home, up Roland to Lake, down to Falls, back to Lake and home 7.4 miles, 25:41, 17.5 mph, 45.3 max, 156/178, 97/124 cadence, 460' ascent, 474 kcal
10/15/2007	Biked from home, up Roland to Lake, Falls, Ruxton, Bellona, Charles, Lake, Roland, home 13.1 miles, 45:41, 18.0 mph avg, 158/176, 98 cad avg, 800' ascent, 856 kcal Felt great, no issues
10/13/2007	Ran (#7 shoes) 5 k in 21:21, 6:52 pace! :) Watch read ~7:00 pace, so a little off, 179/190 heart, 469 kcal Stats: 91/1774 overall, 82/776 men, 19/143 25-29 yr old men (Official rankings were 108 overall and 96 of men, but those are based on clock time, not chip time, and it took me about a minute to get to the starting line) Congrats to Liz Kremmel, Eva Nieder, Amy Bastian, Josh Vogelstein, and Katie Scangos!!! Liz and Eva (former Hopkins Womens Track-ers and friends of Ho Jung) kicked but on the 1/2 marathon, Amy (my Prof's wife) did awesome w/ 8:20 pace on the 1st leg of the marathon relay event, Josh beat my marathon time a couple years ago by ~40 seconds - and even almost copied my splits with a fast 1st 13 miles (7:30 pace, way to go!), and Katie (grad student in lab next to mine) beat my marathon time by ~15 min and she only trained for about a week! After about 1.5 miles pain onset started, but not severe. After ~2.5 miles it started getting much worse. Pain wasn't so much on impact as during the initial period of swing phase as my left hip was flexing but before my knee really started to extend. My brace hadn't seemed to be helping and it's hard to run in so I didn't wear it, but in retrospect I probably should have. Icing and Ibuprophin so far have had little effect, still great pain walking on level areas even after 7 hours.
10/10/2007	Ran (#7 shoes) from home, up Roland, Cold Spring, Charles, Museum, 34th, home Knee started feeling weird towards the end, but not hurting. Planning to drop to 5 k instead of 1/2 marathon for this weekend
10/7/2007	Biked ~18 miles around Duck Lake with Mom from home to Interlochen, then around the rest of the lake back to the cottage. Great job, Mom!
10/4/2007	Shoe Tally: #1 - Rebok Premier: 355 miles - walking #2 - Mizura, no support: 152.4 miles - slippers #3 - Brooks, hurting feet: 160.56 miles - slippers #4 - Brooks Adreneline, size 11.0, too little support: 137.5 miles #5 - Brooks Beasts, size 11.0, good support, hurt toes: 216.3 miles #6 - Brooks Beasts, size 11.5, good: 197.73 miles #7 - Brooks Beasts, size 11.5, good: 186.79 miles Ran (#7 shoes) from home, 34th, Beech, 33rd, Wyman, Museum, Charles, Eva's, had to walk along Northern to Gilman, ran Gilman trail to coldspring, back to Gilman, back down, walked from end of Gilman trail home 6.7 miles, 1:01:18, 9:03 pace, 150/171, 420' ascent, 1062 kcal Knee was better than the other day, but still not good. Started to hurt at the same place as yesterday, at almost 4.2 miles exactly... I was going a lot slower so that helped, I think. After walking the rest of the up and down hills on Northern, running on the soft surface @ Minnan's trail was pretty good.
10/3/2007	Swam 3 x 10 x 50 yd laps. Felt great, didn't get too tired. Wasn't watching time carefully, but I think I was in for about 40-45 minutes.
10/2/2007	Ran (#7 shoes) from home, Roland, 34th, Beech, 33rd, Wyman, Museum, Charles, Eva's trail, almost to Northern 4.2 miles, 34:00, 8:06 pace, 157/178, 340' ascent, 660 kcal First time out with my new brace. Orthopedic surgeon said he thought I had runner's knee, gave me a brace to push my patella to be more medial. I think that it helped, but still not completely better. I was going very easy at the beginning, but was feeling ambitious as I was getting to Northern and was picking up speed, must have pushed a little too hard. Was able to speed walk after that point, but the couple times I tried running I had to stop soon after. The good news is that as soon as I stop the pain stops.
10/1/2007	Polar fitness test in morning: "Op. Test" registered normal state (2), 44 resting, 76 standing, 89 max "OwnIndex": 72 Max heart rate: 189
9/30/2007	Ran (#7 shoes) from home, Roland, 34th, Beech, 33rd, Wyman, Museum, Charles, Coldspring, walked down hill, ran up hill, stopped at Roland 3.0 miles, 28:28, 9:30 pace, 146/150, 240' ascent, 470 kcal Running downhill from Charles I thought wouldn't be good so I walked, but no pain there. After the uphill to Roland knee started to feel weird, didn't push it enough to hurt.
9/27/2007	Ran (#6 shoes) 2 miles around track at hopkins, knee was alright, but could tell that if I pushed much more it could start to hurt. Weights with Dave
9/24/2007	Water-running in pool for 30 minutes... lanes were too crowded
9/23/2007	Biked from home, up Roland to Lake, Falls, intersection of Ruxton when my small chain ring snapped in half and bent :(. Was able to bend it back enough to ride a couple of miles to the nearest bike shop and they were able to fix things up About 10 miles total Ran (#7 shoes) after biking, from home, 34th, Tudor Arms, Minnan's Trail to Cold spring About 2 miles, easy pace Knee started acting up again. Didn't let it get painful, but it would have if I went much further. Walked home from Cold Spring.
9/22/2007	Polar fitness test in morning: "Op. Test" registered training effect (3), 48 resting, 98 standing, 99 max "OwnIndex": 73 Max heart rate: 190 Yoga in morning
9/21/2007	Ran (#6 shoes) about a mile around campus, felt ok, but knee still a little weird... felt that if I pushed much more I could hurt it "On the Ball" class, light cardio, stretching, pilates type stuff, light bench presses, fly's, etc... Elliptical for 10 minutes, avg heart rate around 145, about 180+ steps per min
9/20/2007	Lifted weights with Dave, 3 x 10 inclined bench @ 65 lbs, 3 x 10 seated dips @ ?, 3 x 10 barbell curls @ 40 lbs, 3 x 10 pull downs? @ 70 lbs Elliptical for 15 minutes, avg heart rate around 155, about 180+ steps per min, ~200 kcal burned
9/19/2007	Biked from home, up Roland to Lake, Falls, Ruxton, Bellona, Charles, Lake, Roland, home 13.0 miles, 47:47, 17.0 mph avg, 152/176, 95 cad avg, 70 deg f, 780' ascent, 852 kcal Felt great, no issues
9/18/2007	Lunchtime yoga, pretty easy level Swam 10x50 and 5x50 freestyle intervals, about 30 minutes Could have gone longer but needed to get back to work
9/17/2007	Swam 2 sets of 10x50 freestyle, about 40 minutes Intervals, starting out first few laps of each set slowly, <30 seconds rest between laps, increasing intensity, then ~1-2 minutes between sets Felt good, could have gone longer but couldn't stay. Ankles a little sore from kicking, but ok.
9/16/2007	Biked from home, up Roland to Lake, Falls, Padonia/Broadway, Greenspring, Old Court, Ruxton, Bellona, Charles, Lake, Roland, home 24.5 miles, 1:29, 16.3 mph avg, 40.3 mph max, 152/179, 93 cad avg, 64 deg F, 1640' ascent, 1600 kcal Felt great, another pretty day... slight numbness in left toes, maybe shoe too tight, or cold? Other than that, hands were ok, knees fine.
9/15/2007	Biked with Minnan from home, up Roland to Lake, Falls, Greenspring Valley, Green Spring Avenue, Old Court, Falls, Lake, Roland, home 17.7 miles, easy pace, 1100' ascent, 900 kcal Felt great, really pretty day, no problems Swam 15x50 freestyle, about 25 minutes
9/14/2007	Elliptical trainer at gym, 30 minutes, tried to keep around 190 steps/min with about level 8 difficulty, got heart rate up to ~165 by the end, avg probably around 158 though 4 sets of ~10 curls @ 25, 3 sets of 10 seated bench @ 25, 55 situps, 20 crunches Knee wasn't bothered at all, felt good
9/13/2007	Ran (#7 shoes) from home around the block .25 miles Knee started hurting so I walked home soon after starting
9/12/2007	Ran (#7 shoes) from home, 34th, Beech, Tudor up to 40th, back to Tudor, 37th, Roland 1.7 miles Just went out for a test run to see how the knee was. Still not good and didn't want to push it or run downhill, but not painful today. Will try to do more biking this week.
9/6/2007	Ran (#7 shoes) from home, 34th, Beech, Wyman, Museum, Charles, up to Northern 2 miles Tried to have a long run, knee started really hurting after about 2 miles and had to walk home
9/4/2007	Polar fitness test in morning: "Op. Test" registered normal state (2), 45 resting, 72 standing, 85 max "OwnIndex": 73 Max heart rate: 189 Ran (#7 shoes) from home, 34th, Beech, 33rd, Wyman, Museum, Charles, Northern, Minnan's Trail, Tudor Arms, up the big hill at 37th, Roland, home 6.78 miles, 57:56, 8:33 pace, 155/169, 240 ascent, 1051 kcal 10 x 100 strides at Gilman track Felt very tired, I think still not fully recovered from Sunday. After the run, left knee hurt a little, but not too bad... mostly when walking down stairs.
9/3/2007	Rest day, biked from home up Roland to Lake, then back home 5.6 miles, 20:36, 17.0 mph avg, 136/159, 94 cad avg, 260 ascent, 317 kcal
9/2/2007	Ran (#7 shoes) w/ Angel biking along NCR trail. Warmed up for about .5 to the mile 1 marker, then ran to past mile 7 to the rest station, then back to mile 3 ~10.2 miles, 1:29:48, 8:48 pace, 153/164, 1642 kcal Felt pretty good, but fairly tired and slower than I hoped. I was well hydrated, but maybe went too hard yesterday and the day before and hadn't had enough to eat to refuel. Also, wasn't too hot, but very humid Tried to calibrate polar to mile markers, polar was consistantly about 10% to high at reporting distance
9/1/2007	Ran (#7 shoes) from home, 34th, Beech, 40th, Keswick, University, Roland, home 2.4 (polar, 2.38 mmr), 18:13, 7:35 pace, 153/173, 120' ascent, 339 kcal Felt great, never felt out of breath, heart rate very low even when working hard, nothing hurt
8/31/2007	Ran (#7 shoes) from home, 34th, Beech, 33rd, Wyman, Museum, Charles to University (1.7 miles, 13:26, 7:54), Bishops, Eva's Trail to Northern, Roland, home 8.4 (polar, 7.7 mapmyride), 1:04:43, 7:40-8:20 pace, 149/160, 420 ascent, 1147 kcal Finally a cool night, felt relaxed, slight pain in right plantar fascia, left achilles, but right achilles was pretty good. Trying to keep heart rate low, wasn't tired at all at end.
8/30/2007	Polar fitness test in morning: "Op. Test" registered normal state (2), 46 resting, 65 standing, 79 max "OwnIndex": 74 Max heart rate: 188 Ran (#7 shoes) from home, 34th, Beech, 33rd, Wyman, Museum, Charles, Cold Spring, Roland, home 4.25 miles, 33:50, 7:58 pace, 159/175, 240' ascent, 614 kcal Felt relatively relaxed, no pain after
8/29/2007	Ran (#7 shoes) from home, 34th, Beech, Tudor, Minnan's Trial, Northern, Roland, home 5.4 miles (polar had 5.9... need to recalibrate), 46:03, 8:35 pace, 152/167, 240' ascent, 811 kcal Much cooler than last week, felt great. Tendon a little sore after, but not bad. Heart rate was pretty low through much of run, trying to take it a little easy. 3 x 15 crunches, 3 x 10 curls at 25 lbs, 3 x 20 push ups, 3 x 10 standing presses at 25.
8/27/2007	Ran (#7 shoes) from Hotel Ocean north to 35th along the board walk and back 3.71 miles, 31:34, 8:30 pace, 160/175, 606 kcal Was running about 7:20 pace for first 2 miles, but very hot and humid and had to slow down. Boardwalk was nice and flat, and achilles tendons feel good.
8/25/2007	Ran (#7 shoes) from home, 34th, Beech, 40th, Minnan's trail to Gilman (2.9 miles, 24:54, 8:20, 155/173), Northern to Springway, Bellona, Stevenson, Charles, Lake, Roland, home 9.4 miles (polar), 1:20:01, 8:31 pace, 156/174, 1492 kcal Really hot and humid out, very tiring... took several breaks, and stopped at Gilman both ways for water. Felt good after, though, no problems.
8/24/2007	Ran (#7 shoes) from home, Roland to 34th, Beech, 40th, Keswick, University, up to Roland, back home 2.6 miles, 21:22, 151/168, 8:08 pace, 371 kcal Recovery run, felt great, not tired or sore at all 3x20 push ups, 3x10 curls at 25 lbs, 3x12 crunches For the last week or two I've been at around 160 +/- 2, and about 10-11% fat
8/23/2007	Ran (#7 shoes) from home, Roland to 34th, Beech, 33rd, Wyman, Museum, Charles, Northern, Roland, home 7.1 miles, 54:00, 7:36 pace, 156/169, 979 kcal
8/22/2007	Ran (#7 shoes) from home, 34th, Keswick, Wyndhurst, Roland, home 3.9 miles (4.2 according to polar), 32:14, ~7:40 avg, 153/170, 575 kcal Good temperature, right achilles still slightly sore when starting the runs, but after a couple minutes getting warmed up feels fine
8/21/2007	Ran (#7 shoes) from home, 34th, Beech, 33rd, Wyman, Museum, Charles, University, Greenway, through Loyola, Charles, Northern, Roland, home 7.0 miles (7.5 according to polar), 56:50, ~8:00, but felt faster, 162/178, 1113 kcal Good temperature, slight drizzle, but nice
8/20/2007	Ran (#4 shoes) from work to home 1 mile, easy pace Ran (#4 shoes) from home, up Roland to Cold Spring (1.0 miles, 7:51), to Northern Parkway (1.26 miles, 10:14, 8:07 pace), back to Cold Spring (9:44, 7:43 pace), back home (6:54) 4.5 miles, 34:43, 7:43 pace, 166/177, 710 kcal Good temperature, but raining
8/19/2007	Ran (#7 shoes) from home, 34th, Keswick, University, up past Roland to Coldspring, turned around back and ran down Roland home 2.7 miles, 21:20, 151/171, 7:48 pace, 374 kcal
8/18/2007	Shoe Tally: #1 - Rebok Premier: 355 miles - walking #2 - Mizura, no support: 152.4 miles - slippers #3 - Brooks, hurting feet: 160.56 miles - slippers #4 - Brooks Adreneline, size 11.0, too little support: 132 miles #5 - Brooks Beasts, size 11.0, good support, hurt toes: 216.3 miles #6 - Brooks Beasts, size 11.5, good: 197.73 miles #7 - Brooks Beasts, size 11.5, good: 88.5 miles
8/18/2007	Ran (#7 shoes) with Eva from Clark, through homewood to the gym, across st. paul, 39th, Greenway, through Loyola to Charles, up to Northern Parkway, Minnan's trail back to gym and through homewood back to Clark 6.5 miles, 55:40, 8:25 pace, 148/165, 945 kcal, much cooler than last week
8/17/2007	Polar fitness test in morning: "Op. Test" registered normal state, 46 resting, 72 standing, 85 max "OwnIndex": 68 Max heart rate: 190
8/16/2007	Ran (#7 shoes) from home, 34th, keswick, 40th, Roland, home 1.7 miles, 13:21, 7:51, 160/176, 258 kcal
8/15/2007	Ran (#7 shoes) from home, 34th, Beech, 40th, Keswick, University, Roland, home 2.6 miles, 19:49, 7:37 pace, 154/178, 362 kcal
8/14/2007	Ran (#7 shoes) from home, Roland to 34th, Beech, 33rd, Wyman, Museum, Charles, Northern, Roland, home 6.5 miles, 55:22, 8:30 pace, 162/178, 1088 kcal
8/13/2007	Ran (#7 shoes) from home, Roland to 34th, Beech, 33rd, Wyman, Museum, Charles, University, 40th, Roland, home 3.0 miles, 26:00 min, 161/177, 8:40 avg, 514 kcal
8/12/2007	Ran (#7 shoes) from Dan's place on Centre street in Boston, down Mass Ave area to MIT and to the river, then back along the river and up to his place 4.8 miles, 40:32 min, 156/176, 7:30 avg, 743 kcal
8/11/2007	Ran (#7 shoes) from Dan's place on Centre street in Boston, down Mass Ave area to MIT and to the river, then back along the river and up to his place 5.5 miles, 50 min, 141/150, 9:00 avg, 790 kcal
8/9/2007	Biked from home, up Roland to Lake, down to Falls, back to Lake and home 7.4 miles, 28:00, 16.5/40.1 mph, 156/177, 92/120 cad, 440 ft ascent, 518 kcal
8/8/2007	Biked from home, up Roland to Lake, down to Falls, back to Lake and home 7.6 miles, 28:39, 16.0/39.7 mph, 156/178, 92/128 cad, 460 ft ascent, 531 kcal
8/7/2007	Biked from home, up Roland to Lake, down to Falls, back to Lake and home 7.0 miles, 27:38, 15.4/39.8 mph, 158/177, 91/120 cad, 460 ft ascent, 515 kcal Stopped watch and forgot to restart, missed about .5 miles
8/5/2007	Biked from home, up Roland to Lake, Charles, up to Seminary, Falls, Greenspring Valley, Greenspring Avenue, Smith, Falls, Lake, Roland, home 21.4 miles, 1:22, 16.2/36.9 mph, 92/123 cad, 1340 ascent, 154/182, 1480 kcal
8/4/2007	Biked from home, up Roland to Lake, down to Falls, back up big hill to Roland, back down, back up, and home 9.5 miles, 37:00, 15.5 mph avg, 152/175, 92 avg cadence, 620 ft ascent, 640 kcal
8/2/2007	Biked from home, up Roland to Lake, Charles, Towsontown, York, Barnes and Nobles, then back 13.1 miles, 52:30, 16.7/36.0, 94 avg cad, 153/174, 700 ft ascent, 934 kcal
8/1/2007	Biked from home, up Roland to Lake, down to Falls, back up big hill to Roland and home 7.5 miles, 28:25, 16.6/37.7 mph, 158/177, 97 avg cadence, 440 ft ascent, 537 kcal
7/29/2007	Ran (#7 shoes) with Minnan up to Cold Spring, Charles, Museum, Wyman, 33rd, Beech, 34th, Roland 4.2 miles, 38:12, 8:53 pace, 158/176, 700 kcal
7/28/2007	Biked from home, up Roland, Lake, Charles, Stevenson, Rita's, then back 9.7 miles, 43 min, 15.8 mph, 151/179, 94 cad avg, 713 kcal
7/26/2007	Biked from home, up Roland, Lake, Falls, Seminary, through apartment complex to Charles, Lake, Roland, home 17.4 miles, 1:04:30, 16.8 mph, 156/176, 94 cad avg, 1150 kcal
7/25/2007	Ran (#7 shoes) from home, up Roland, Cold Spring, Charles, Museum, Wyman, 33rd, Beech, 34th, Roland 4.25 miles, untimed, decent pace, no stops, right tendon still sore
7/22/2007	Ran (#7 shoes) from home, down Roland, 34th, Beech, 33rd, Wyman, Museum, Charles, Cold Spring, Roland, home 4.25 miles, 158/185, 37:00, felt pretty good, but my right achilles tendon is still sore
7/20/2007	Biked from home, up Roland, Lake, Falls Road, Joppa, Old Court, Bosley, Towsontown, Charles, University, 40th, Roland 18.8 miles, 1:17 incl stoplights, 15.9 mpg avg, 151/176 bpm, 38.8 max speed, 92/125 cadence, 1357 kcal burned
7/18/2007	Biked from home, up Roland, Lake, Falls Road, Ruxton, Bellona, Charles, Lake, Roland, home 13.8 miles, 52 minutes (incl. stoplights, etc.), 158/190, 16.4 mph avg, 94 avg cadence, 81 degrees, 760 ft ascent total, 990 kcal burned
7/17/2007	Ran (#7 shoes) from home, up Roland, Cold Spring, Charles, Museum, Wyman, 33rd, Chestnut, 34th, Roland 4.25 miles
7/14/2007	Biked with Angel from Fletcher's boat house to the zoo, then down to the national mall, to dinner, and back to our car ~20 miles
7/13/2007	Ran (#7 shoes) from home, up Roland, Cold Spring, Charles, University, Tudor Arms, 37th, Roland 4.0 miles, 32:00, 8:00 average, really tired... been biking a lot lately, but not running :(
5/29/2007	Ran (#7 shoes) from home, down Roland to 34th, Wyman Park, Museum Dr., Charles, Cold spring, Roland, home 4.25 miles, 35:43, 8:24 average, 240 ft ascent, 152/192, felt good
5/22/2007	Ran (#7 shoes) from home, down Roland to 34th, Wyman Park, Museum Dr., Charles, Cold spring, Roland, home 4.25 miles, good pace, felt good
5/8/2007	Ran (#7 shoes) from home, down Roland to 34th, Wyman Park, Museum Dr., Charles, Northern Pkwy, Roland, home 6.4 miles, good pace, felt good
5/3/2007	Ran (#7 shoes) at the Homestead treadmill, 1 mile at 8:30, 1 at 8:00, 1 at 7:30, .5 at 8:00, .5 at 8:30 4 miles
4/30/2007	Ran (#6 shoes) from gym, Eva's Trail, around Tulip Garden, turned left at Greenway instead of taking Millbrook to get to Charles, up Charles to Northern Pkwy, Minnan's Trail, back to University, gym 5.4 miles, no timer
4/25/2007	Ran (#6 shoes) from gym, Eva's Trail, Bellona, Lake, Roland, University, gym 7.0 miles, no timer
4/10/2007	Ran (#7 shoes) from home, up to 37th, east to Keswick, down to 33rd, Wyman, parking lot, realized I forgot my car keys, back 33rd to Chestnut, 34th, Roland, home, back down Roland to 34th, Beech, 33rd, Wyman, car 2.5 miles
4/4/2007	Ran (#6 shoes) from the gym, up Charles, across Bishops to St. Paul, 39th, Greenway, Through Loyola across Charles, Cold Spring, Roland, University 3.6 miles, 166/179, 28:34, 7:56 pace
4/2/2007	Ran (#6 shoes) from gym, up Charles, Cold Spring, Roland, gym 23:20, 7:47 pace, ~170 bpm
3/27/2007	Ran (#7 shoes) from home, down Roland to 34th, Beech, 33rd, Wyman, Art Museum, Charles, Cold Spring, Roland, home 35:20, 4.4 miles, 8:00 pace, 165/195, 750 kCal
3/25/2007	Biked from home, up Roland to Lake, Falls Rd. Padonia, Beaver Dam to Lowes, then back to Pedonia, Greenpoint-Rutledge Road loop (whoops!), Chatterton Road, Jenifer, Timonium, Mays Chapel Road, Seminary, Charles, Lake, Roland, Home 29 hilly miles
3/22/2007	Ran (#6 shoes) from the gym, up Charles, across Bishops to St. Paul, 39th, Greenway, Through Loyola across Charles, Cold Spring, Roland, University 3.6 miles, 165/180, 29:03, 8:04 pace
3/20/2007	Ran (#6 shoes) from the gym, up Charles, across Bishops to St. Paul, 39th, Greenway, back to Charles, Northern Parkway, Roland, University, gym 5.66 miles, 165/180, 47:18, 8:20 pace
3/15/2007	Ran (#6 shoes) at gym, 1 mile at 8:00, 1 mile at 7:30 2 miles, 165 avg
3/13/2007	Ran (#7 shoes) from home, down Roland to 34th, Beech, 33rd, Wyman, Art Museum, Charles, University, 40th, Roland, back home 3.1 miles, 161/195, 24:50, 7:48 pace, 500 kcal, 220 ft ascent
2/16/2007	Ran (#6 shoes) .5 at 8:30, .5 at 8:00, 3 at 7:30, .2 at 8:00 4.2 miles, got up to ~176 heart rate Biked for 10 min, 160-165 heart rate
2/15/2007	Ran (#6 shoes) 1 mile on track at ~7:30 pace Biked for 5 min 1 mile (treadmills were all full :( )
2/13/2007	Ran (#6 shoes) .5 mile at 8:30 pace, .5 at 8:00, 1 at 7:30, 1 at 7:00, .5 at 8:00, 0 incline, felt good 3.5 miles, ~185 max heart rate
2/9/2007	Ran (#6 shoes) 1 mile at 8:00 pace, 1.5 at 7:30, .5 at 7:00, all at 0 incline, achilles tendons feel fine today. 3 miles
2/7/2007	After long break from being sore from snowboarding, etc., finally back at it... Ran (#6 shoes) 2.5 miles at 8:00, .5 incline, .5 miles at 8:00, 0 incline 3 miles, 8:00 pace Swam 5 laps
1/28/2007	Skiied in Michigan at Crystal "Mountain"
1/24/2007	Snowboarded with Angel and Katherine at Roundtop
1/22/2007	Biked for 10 minutes, kept heart rate at ~165, got up to 170 at the end Ran (#6 shoes) 1 mile at 8:00 pace, 0 incline Finally my muscles are starting to get less sore after snowboarding last week!
1/17/2007	Went snowboarding w/ Julia at Liberty, first time, ouch!
1/15/2007	Ran (#6 shoes) outside in shorts, from gym, greenway, Charles, Northern Parkway, 2.74 miles, 22:14, 8:07 pace From there up to Lake, Roland, Back to Northern, down Roland to Coldspring, 2.71 miles, 21:18, 7:52 From Coldspring, down Roland to University, to gym, 1.22 miles, 8:54, 7:18 pace 6.67 miles, 52:30, 7:52 pace Biked for 10 minutes, kept heart rate at around 155
1/11/2007	Ran (#6 shoes) on treadmill for 1 mile, 8:00 pace, .5 degree 2 miles, 7:30 pace, .5 degree Biked for 10 minutes, kept heart rate at around 160
1/10/2007	Ran (#5 shoes) on treadmill for 1 mile, 8:00 pace, 1 degree 2 miles, 7:30 pace, 1 degree 1 mile, 8:00 pace, 0 incline 4 miles, 7:40 average, heart rate went up to about 175, but average closer to ~170 Stairmaster for 10 minutes on level 12 Swam 10x50 freestyle
1/9/2007	Ran (#5 shoes) on treadmill for 3 miles, 8:00 pace, 1 degree incline 1 mile, 7:30 pace, 0 incline 1 mile, 8:30 pace, 0 incline 5 miles, 8:00 average, heart rate went up to about 175, but average closer to ~168 Stairmaster for 10 minutes on level 10 Swam 5x50 freestyle
1/8/2007	Ran (#5 shoes) on treadmill for 3 miles, 7:30 pace, 1 degree incline Stairmaster for 10 minutes on level 10, 5 minutes on level 12 Swam 10x50 freestyle, 2x50 backstroke, 3x50 freestyle
1/6/2007	Ran (#5 shoes) from gym, University, Cold Spring Charles, 1.96 miles, 15:18, 7:48 pace Ran from Charles and Cold Spring back to gym, untimed, .67 miles Swam 7x50 yd in pool, starting to do kick turns, and to breathe better
1/3/2007	Swam 10 minutes Ran (#5 shoes) from gym, Minnan's trail to Northern Pkwy, 4.7 miles, but right achellis heel started hurting
1/2/2007	Ran (#5 shoes) 1 mile at 7:00 pace, did 10 min on stair master at level 13, then 4 at 14, and 1 at 15, swam 15 min
12/30/2006	Ran (#7 shoes) 3 miles on treadmill, 1 degree angle, 7:30 pace
12/29/2006	Ran (#7 shoes) 1.5 miles at 7:00 pace, 1 deg incline Played r-ball w/ Dad and got whooped :P
12/28/2006	Ran (#7 shoes) 3 miles at 7:30 pace, 1 degree incline Skiied at Crystal with Angel
12/26/2006	Ran (#6 shoes) 3 miles at 8:00 pace, 1 degree incline Swam for ~15 minutes in pool at St. Johns
12/25/2006	Ran (#6 shoes) 2 miles at 8:00 pace, 1 degree incline
12/24/2006	Ran (#6 shoes) 2 miles at 8:00 pace, 1 degree incline
12/23/2006	Ran (#6 shoes) With Angel from lab, University, Bishops Rd., St. Paul, 39, Greenway, University, gym 1.6 miles Ran (#6 shoes) from home, roland, 34th, Keswick, Druid Hill to tennis courts, and back 2.6 miles, 19:25, 7:23 pace, 140 ft ascent, 350 kcal, 156/169
12/22/2006	Ran (#5 shoes) on treadmill for 1 mile at 8:30 pace, .5 deg, 1 mile at 8:00, 1 mile at 8:30 3 miles
12/21/2006	Ran (#5 shoes) 1.5 mile, 1 degree, 7:30 pace Stair climber for 15 min, level 12, equiv 2 miles Ran 1 mile, 7:30 pace Swam 5x50
12/19/2006	Ran (#5 shoes) 1 mile, 1 degree, 8:30 pace Stair climber for 20 min, level 12, equiv 2.6 miles
12/17/2006	Biked from home, up Roland to Lake, Falls, up to Ruxton, Bellona, Charles, Lake, Roland, home 13.5 miles, 49:11, 17.0 mph avg, 88 avg cadence, 157/180, 55 deg, 920 kcal burned, ascended 820 ft Ran (#6 shoes) from home, 34th, Chestnut, 33rd, Wyman, Museum, Charles, Coldspring to the bottom of the hill, right achilles tendon bothering me again (has been occasionally lately) so I walked up to Roland, then ran home 3.9 miles, 30:27, 7:48 pace, 158/172, ascended 160 ft
12/16/2006	Tennis with Angel!
12/15/2006	Ran (#5 shoes) With Angel from gym, University, Bishops Rd., St. Paul, 39, Greenway, University, gym 1.3 miles Eric did 10 minutes on stair climber at 12, then 4 minutes at 14, 1 minute at 15
12/13/2006	Shoe Tally: mowing: 12.24 since starting log, plus lots of walking running in previous years #1 - Rebok Premier: 355 miles - walking #2 - Mizura: 152.4 miles - slippers #3 - Brooks: 160.56 miles - slippers #4 - Brooks Adreneline, size 11.0, too little support: 132 miles #5 - Brooks Beasts, size 11.0, good support, hurt toes: 184.3 miles #6 - Brooks Beasts, size 11.5, good: 128.0 miles
12/13/2006	Ran (#5 shoes) from gym, Eva's trail, bypassed construction at Loyola running to Winston, Whiteford, Notre Dame Ln, York, Bellona, Northern Pkwy, Roland, University to 40th 6.04 miles, 47:48, 7:55 pace (not bad for getting lost at Loyola), ~165/174
12/08/2006	Ran (#6 shoes) from home, Roland, Cold Spring, Keswick, 34th, Roland, home 2.8 miles, 21:28, 7:37 pace, 6:16 max, 161/173
12/05/2006	Ran (#6 shoes) from home, Roland, 34th, Keswick, Cold Spring, Roland, home 2.9 miles, 21:45, 7:23 pace, 6:18 max, 158/173
12/04/2006	Ran (#5 shoes) at gym for 1 mile at 8:30 pace Climbed stairs for 15 min at level 10 ran for another mile, .25 at 9 pace, .25 at .5 incline, 8:30, .25 at 7:30 1.5 incline, .25 at 8:30, and ~.2 at 6:40 pace at .5 incline ~3 miles equiv
11/30/2006	Ran (#6 shoes) from home, down Roland to 34th, Wyman Park, Museum Dr., Charles, Northern Pkwy, Roland, home 6.4 miles, decent pace
11/29/2006	Biked to Angel's 2.9 miles, 11:09, ~18 mph
11/28/2006	Ran (#6 shoes) from home, down Roland to 34th, Wyman Park, Museum Dr., Charles, University, 40th, Roland, home 24:38, 3.2 miles by watch, 7:37 pace avg, 6:20 max, 159/178
11/25/2006	Ran (#6 shoes) from home, down Roland to 34th, Tudor Arms, Minnan's Trail, Northern Parkway, Roland, up to Lake, Charles, back to Northern Parkway, Roland, home 7.37 miles, 1:02:06, 8:26 pace, 161/177
11/22/2006	Ran (#6 shoes) from home, down Roland to 34th, Keswick, up to 40th, to Superfresh, back to Roland, back home 1.95 miles, 14:53, 7:40 pace, 143/174
11/21/2006	Ran (#5 shoes) 1.0 at 8:30, 1.0 at 8:00, 1.0 at 7:30@.5 degrees 3.0 miles, 8:00 pace, max 175 bpm
11/20/2006	Ran (#5 shoes) .25 at 9:30, 3.25 at 8:00, .5 at 9:00 4.0 miles, ~8:30 pace, max 179 bpm, started at ~155 and constantly rose to ~180
11/18/2006	Ran (#5 shoes) .25 at 8:30, 1 at 7:00, .25 at 8:30 1.5 miles, ~7:30 pace, max 175 bpm
11/17/2006	Ran (#5 shoes) from gym, University, Roland, Northern, Charles, back to gym 5.15 miles, 42:30, 8:15 pace, 172/162 rate
11/15/2006	Ran (#5 shoes) from gym, Minnan's Trail, Northern Parkway, Charles, back to gym 4.53 miles, 38:06, 8:25 pace, ~160 heart rate
11/05/2006	Ran (#5 shoes) at gym on treadmill for .5 miles at 8:30 pace, 2.5 miles at 7:30 pace, .5 miles at 7:00 pace, .5 at 8:30 4 miles, 163 average
11/02/2006	Ran (#6 shoes) from home, 34th, Tudor Arms, Minnan's Trail, Cold Spring, Roland, to 36th 3.1 miles (googleearth), 25:28, 8:13 pace, 168/184
10/30/2006	Stair climbing for 5 minutes, then ran (#5 Shoes) on treadmill at gym for .5 miles at 8:30 pace, 1 mile at 7:30 pace, .5 at 7:00
10/29/2006	Ran (#6 Shoes) from home, down Roland to 34th, Tudor Arms, Minnan's Trail to Cold Spring, Roland, back to 37th 3.2 miles, 26:00, 8:08, 141/193
10/25/2006	Ran (#6 Shoes) from home, down Roland to 34th, Beech, Wyman Park Drive, Museum Drive, Charles, University, 40th, stopped at Roland 2.7 miles, 22:36, 8:00, 130/186
9/17/2006	Ran (#6 Shoes) from home, down Roland to 34th, Beech, Wyman Park Drive, Museum Drive, Charles, University (1.58 miles in 12:20, 7:48 pace to corner of Charles and University), Tudor, 34th, Roland, Home 3.08 miles, 24:49, 8:03 pace, 105/166
9/8/2006	Ran (#6 Shoes) at St. Johns Seminary in Michigan, on the treadmill 4 miles, 9:00 pace
9/7/2006	Ran (#6 Shoes) in Michigan around St. Johns, from St Johns, to Northville Road, Hine's Drive, and back. 4 miles
8/7/2006	Ran (#6 Shoes) at ~10 pm, from home, 34th, Beech, Wyman, Museum Drive, Charles, Cold Spring, Roland 32:53, 4 miles, 8:13 pace, 154/187
8/7/2006	Ran (#6 shoes) at ~1 am from home, 34th, Keswick, University, Roland, home 2.3 miles, 18:13, 7:55 pace, 168/185
8/4/2006	Ran (#6 shoes) from home, 34th, Keswick, Cold Spring, Roland, 40th, stopped shortly after. 2.3 miles, 19:37, 8:32 pace, 107/165 (seems too low)
7/28/2006	Ran (#6 shoes) from home, 34th, Beech, Wyman, Museum Drive, Charles, University, 40th, Roland, home 2.9 miles, 23:28, 7:37 pace, 169/192 So that's what not exercising for 3 months does :(
4/19/2006	Ran (#6 shoes) from home, 34th, Beech, Wyman, Museum Drive, Charles, University, Tudor, 34th, Roland, home 3.08 miles, 22:43, 7:23 pace, 154/179
4/18/2006	Ran (#6 shoes) from home, 34th, Tudor, Minnan's trail to the ropes course and back 5.5 miles, 41:01, 7:27 pace, 161/179
4/16/2006	Ran (#6 shoes) from home, 34th, Chestnut, 33rd, Wyman, Museum, Charles, Eva's Trail, Northern, Roland, University, Charles, Northern, Roland, home 13.2 miles, 1:41:14, 7:40 pace, 153/164, 5%@max, 86%@hard, 8%@mod
4/15/2006	Ran (#5 shoes) while Angel biked, from home, 34th, Tudor Arms, Minnan's Trail, Cold Spring, Eva's Trail to the Tulip Gardens, 39th, University, Tudor Arms, 34th, home ~4.6 miles, ~9:00 pace
4/14/2006	Ran from home, 34th, tudor arms, Minnan's trail, Cold Spring, Roland, University, Minnan's trail, Northern, Roland, home 6.6 miles, 8:12 pace, 54:10, 150/169, 74%@hard, 17%@mod
4/13/2006	Ran (#5 shoes) from home, 36th, Tudor Arms, Minnan's trail to the ropes course, back to university, tudor arms, 34th, roland, home 5.4 miles, 145 bpm avg, 8:00 pace
4/12/2006	Ran (#6 shoes) from home, 34th, Tudor Arms, Minnan's Trail, Cold Spring, Roland, Minnan's trail again, by the track up to Roland, Northern, Lake, Bellona, Eva's trail, Charles, Museum, Wyman, 33rd, Chestnut, 34th, Roland 10.8 miles, 1:20:46, 7:28 pace, 11%@max, 74%(59:36)@hard, 13%@mod, 152/170
4/11/2006	Ran (#6 shoes) from home, up Roland to Northern, through gilman parking lot, Minnan's Trail, Tudor Arms, 36th, home 5.2 miles (google earth), 38:11, 7:21 pace, 171/197, 88%(33:21)@max, 8%@hard
4/9/2006	Ran (#6 shoes) while Angel biked, from home, Roland, 34th, Tudor Arms, University, Eva's trail, Northern Pkwy, Roland, home 7.47 miles, 8:18 pace, 154 bpm avg
4/8/2006	Ran (#5 shoes) from home, Roland, 34th, Chestnut, 33rd, Keswick, down to Wyman Park corner and back up to 36th, Roland, home 1.72 miles, 11:35, 6:44 pace! :) 163/182
4/7/2006	Ran (#6 shoes) while Angel biked, from home, down Roland to 34th, over to Tudor Arms, up to University, 39th, to the tulip garden, and back 3.9 miles, 8:12 pace, 137 avg
4/6/2006	Ran (#6 shoes) from home, 34th, Beech, 33rd, Wyman, Museum, Charles, Northern, Roland, home 6.6 miles, 7:31 pace, 49:42 duration, 155/165, 7%@max(90-100), 88%(43:30)@hard(80-90), 5%@mod(70-80) Did a 7:00 mile after 5 miles! Compare to 8/11/2005 or 7/6/2005 :)
4/5/2006	Ran (#6 shoes) from home, 34th, Beech, 33rd, Wyman Park, Museum, Charles, Tudor, back to 33rd, Wyman, Museum, Charles, University, Eva's Trail, Northern Parkway, Roland, home 9.8 miles, 7:32 pace, 1:13:57 duration, felt great the whole time! 154/165 10%@max, 82%(1 hr)@hard, 7%@mod
4/4/2006	Ran (#6 shoes) from home, 34th, Tudor Arms, University, 39th, Charles, Northern, Roland, home 6.3 miles, 7:47 pace, 49:02 duration, 152/165, 10%@max, 77%@hard, 11%@mod
4/3/2006	Biked from home, up Roland to Northern Parkway, to Charles, University, 40th, Roland, home 6.4 miles, 23 minutes, 17 mph avg, 144/164 bpm Ran (#5 shoes) from home, 34th, Chestnut, 33rd, Falls, 36th, Roland 1.1 miles, 143/158, 8:10 pace
	Shoe Tally: mowing: 12.24 since starting log, plus lots of walking running in previous years #1 - Rebok Premier: 355 miles - walking #2 - Mizura: 152.4 miles - slippers #3 - Brooks: 160.56 miles - slippers #4 - Brooks: 132 miles #5 - Brooks Beasts, size 11.0: 139.6 miles #6 - Brooks Beasts, size 11.5: 0 miles
4/2/2006	Ran (#5 shoes) with Minnan in Robert E Lee park, from entrance of park to the Falls Road exit and back 4.2 miles, 8:03 pace, 142 bpm avg
4/1/2006	Ran (#5 shoes) from home, Roland, 34th, Beech, 33rd, Wyman Park, San Martin, Minnan's Trail, Roland, Lake, Hollins Drive, Robert E Lee park, Charles, Bellona, Eva's Trail, Charles, Museum Drive, Wyman Park, 33rd, Chestnut, 34th, Roland 11.9 miles, 1:35:04, 8:00 pace, 153/181 bpm, 22%@max, 63%@hard (1hr @ 145-166), 13%@moderate I was feeling tired even starting out, and when I got to Gilman my hr was at ~175 and took quite a while to come down. I kept going but was conscious to keep my hr lower. This next week I'm going to cut back a bit to rest up
3/31/2006	Biked with Angel from Fletcher's Boathouse to the Cherry Blossum Festival (~5 miles each way)
3/30/2006	Ran (#5 shoes) from gym, university, Minnan's trail, 3x400 to calibrate watch, then back 4.75 miles, 156/170, 8:00 pace felt good, a little tired from last few days, warmer than it has been, and kind of windy
3/29/2006	Ran (#5 shoes) from school, university, Minnan's Trail to the track (2 miles, 7:50 pace), then to Roland, up to Lake, to Hollins down to Robert E Lee Park, then east on the trail to join up with Woodbrook Lane, over to Charles, Bellona, Eva's trail, then back to the gym 9 miles, 7:42 pace, 150/183, felt great, right plantar fascia slightly sore, not bad
3/28/2006	Ran (#5 shoes) from home, up Roland to Northern, Charles, University, Tudor Arms, 36th, Roland, home 6.17 miles, 7:20 pace, 159/178, 42%@max, 55%@hard my 1st 2 miles were almost entirely uphill (260' of ascent over 2.26 miles) and I averaged 7:10 over that stretch :-D
3/27/2006	Ran (#4 shoes) from gym, university to San Martin, Museum Drive, Charles, back to gym 2.12 miles, 8:50 pace, 138 bpm avg 2x50 situps, 15 leg curls @ 50, 12@60, 2x12 extensions@60, 2x12 leg adductor & abductors @ 100, 2x10 inclined press @ 60, 2x8 dips & pullups @ 40, 2x10 arm adductors @ 40
3/26/2006	Ran (#5 shoes) from home, Roland, 34th, Chestnut, 33rd, Wyman Park, San Martin, Minnan's Trail, Cold Spring, Roland, home 3.75 miles, 7:29 pace, ~160/183
3/25/2006	Ran (#5 shoes) from gym, minnan's trail, northern, roland, Lake, charles, bellona, eva's trail, 39th, charles, gym 8.72 miles, 1:06, 7:35 pace!, ~160/185
3/24/2006	Ran (#5 shoes) from home, down to Wyman, by campus, up to 37, over to Roland, back home 2.12 miles, 146/164, 8:02 pace
3/23/2006	Ran (#4 shoes) at gym, 3 miles at 8:30 pace@1 degree, 2 miles at 7:30 pace@1 degree, with .5 miles warmup and cool down. 5.5 miles, there was interference from another runner, I think, but my hr was ~150/165
3/22/2006	Ran (#5 shoes) from home, down Roland to 34th, Chestnut, 33rd, Wyman Park, Museum Drive, Charles, University, St. Paul, Eva's Route, Bellona, Lake, Roland, home 8.08 miles, 8:02 pace, felt great, a little ankle and knee pain after, but it dissapated quickly
	Shoe Tally: mowing: 12.24 since starting log, plus lots of walking running in previous years #1: 355 miles #2: 152.4 miles #3: 160.56 miles #4: 124.38 miles #5: 80.91 miles
3/21/2006	Ran (#4 shoes) .5 miles @ 8:30 pace, 5 miles @ 8:00 pace, .5 miles @ 8:30 pace 6 miles, 150 bpm avg, ~145 for the first ~4-5 miles :)
3/20/2006	Sunrise yoga Ran (#4 shoes) 2 miles on treadmill at 8:30 pace Abs, 2x10@100lb leg abductors/adductors, 2x10@50 leg curls, 2x10@60 leg extensions, 2x8@50 pull ups, 2x8@50 dips, 2x10@40 tricepts extensions, 2x10@50 inclined press, 2x10@50 arm adductors Swam 3 x 50 front crawl
3/19/2006	In the evening, polar tests: "Op. Test" registered normal state, 40 bpm resting, 44 bpm standing, 75 max "OwnIndex" measured 73 Ran (#5 shoes) from home, up Roland to Cold Spring, over to Minnan's Trail, Tudor Arms, 36th, Roland, home 2.9 miles, 168/182, 8:14 pace, 88%@max I think the polar paid off today... 170 avg heart rate for similar exertion as yesterday w/ 160 avg heart rate = over stressed... good thing tomorrow's a rest day :)
3/18/2006	Ran (#5 shoes) from home, up Roland to Northern, to Minnan's trail, to Tudor Arms, 34th, Roland, home 5.4 miles, 7:40 pace, 159/184, 30%@max, 70%@hard
3/17/2006	Biked from home, up Roland to Lake, over to Charles, down to University, to 40th, Roland, back home 7.24 miles, 129/158, 26%@hard, 38%@moderate Ran (#5 shoes) from home, down to 34th, across to Chestnut, to 33rd, to Keswick, down to the corner of Wyman Park, then back up to 34th, over to Roland, and home 1.6 miles, 7:40 pace, 146/159 bpm, 72%@hard, 24%@moderate
3/16/2006	Ran (#5 shoes) from gym, up Minnan's Trail to Northern, to Charles, back down to gym. Had some digestive issues part way through and had to walk about .5 miles. Otherwise, things felt great... ankles and arches (esp on right foot) had been bothering me a little the last few days, but felt fine today. 5.5 miles, 8:18 pace, 147 bpm avg, 69%@hard, 27%@moderate
3/15/2006	Ran (#5 shoes) on treadmill @ gym @ 1 degree 6 miles, 49:07, 157/175, 8:00 pace, 30%@max, 66%@hard "On The Ball" class @ gym... light weights, abs, etc.
3/14/2006	"OwnIndex" measured 69, HRmax-predicted = 185 bpm "Op. Test" registered normal training condition Ran (#5 shoes) from gym, university to Minnan's Trail, Northern Parkway to Charles, south back to gym 4.7 miles, 7:47 pace, 165/180 bpm
3/13/2006	Swam 10x50 yd front crawl
3/12/2006	Ran (#4 shoes) from home, up Roland to Lake, Bellona, Eva's route, St. Paul, University, Charles, Museum drive, wyman park, 33, chestnut, 34th, roland 8 miles, 7:50 pace, 160/177, 53%@max, 44%@hard
3/11/2006	Ran (#4 shoes) from home, 36th over to Tudor Arms, Minnan's Trail to Cold Spring, over to Roland, back home 3.0 miles, 7:47 pace, 156/173 bpm, 33%@max (90-100% max hr), 56%@hard (80-89%) Biked ~7 miles with Angel @ ~12 mph, then back to get the car @~22 mph :-)
3/10/2006	Stretched, 10 minutes on eliptical trainer @ ~130 bpm, stretched, abs and back 2 x 10 Leg extensions @ 50, 2 x 10 leg curls @ 50, 2 x 10 leg abductors and adductors @ 80, 2 x 8 pull ups @ 40, 2 x 8 dips @ 40, 2 x 10 inclined press @ 50, 2 x 10 bench press @ 50, 2 x 10 arm adductors @ 40, 2 x 10 rows at 50 Ran (#5 shoes) 1 mile at 9:00 pace, ~130 bpm Swam 6x50 yd, 125 bpm avg
3/9/2006	Ran (#4 shoes) from lab, up to University, Minnan's Trail, Northern Parkway, Charles, back to lab 5.28 miles, 39:41, 7:31 avg pace, 159 bpm avg, 191 max
3/8/2006	Ran (#5 shoes) on track in gym, .5 miles at 7:30 pace, stretched Ran (#5 shoes) from gym, up University to Linkwood, Minnan's Trail to Northern Parkway, Charles, back to gym 4.64 miles, 35:38, 7:41 pace, 155 bpm avg, 175 max
3/7/2006	Went to gym and did 40 sit-ups, .5 mile warm up run (#5 shoes) 1 mile @ 7:00 pace on treadmill
3/6/2006	Went to gym and did ab stuff (2x50 sit-ups) Ran (#5 shoes) on treadmill 2 miles + .5 mile warmup 2 miles, avg hr ~150 bpm
3/5/2006	Biked from home, up Roland to Lake, Charles, Bellona, Ruxton, Falls, Lake, Roland, home 13.44 miles, 54:00, 14.9 avg mph, 33 max mph, 148 avg bpm, 171 max bpm, 570 kcal burned
3/4/2006	Worked out at gym... Stair master at level 12 for 10 min ab stuff, flys (10-10) @ 10 lbs, curls (10-5) @ 30 lbs, leg extensions @ 60 lbs, leg curls at 50 lbs, leg abductor/adductors at 90 lbs, pull ups and dips w/ 50 lb help, inclined bench press @ 50 lbs Eliptical trainer, avg 155 bpm heart rate, 20 min 3 x 50 yard front crawl
3/3/2006	Ran (#4 shoes) from home, up Roland to Cold Spring, Keswick down to 36th, Roland, home 2.5 miles, 155/173 bpm, 20 min, 230 kcal, 200 ft ascent, 8:00 pace avg
3/2/2006	Leg curls at 40-50-60 per leg Leg extensions at 50 per leg Leg abductor/adductor at 80 Arm adductors at ~40 Crunches, bicycle crunches, and oblique crunches Ran (#5 shoes) 1 mile@8:30@1.5, 1@8:00@1.5 2 miles, avg 154 bpm Swam 3x50, short break every 50 for air
3/1/2006	Skiing at Liberty :-D
2/28/2006	Pinky and ring finger of left hand still numb, has been since around 2/15/2006... if not better in the next week I'll go to dr's
2/28/2006	Ran (#4 shoes) from gym, south through campus, out to charles by silk road, up to university, to Minnan's trail, up to northern parkway, over to Eva's trail, down to 39th, Charles, to university 6.4 miles, ~52:00, 159 avg hr, 169 max
2/27/2006	"OwnIndex" measured 67 "Op. Test" registered normal training condition (not under/over trained)
2/26/2006	Ran (#4 shoes) from home, up Roland to Cold Spring, Keswick down to 36th, Roland, home 2.5 miles, 154 avg bpm, 200 ft ascent, ~8:00 pace as recorded by my new HRM :-D
2/25/2006	Ran (#5 shoes) 6@8:30@1 degree, 1@8:30@0 degrees 7 miles, felt great, but right planter fascia started acting up a little towards the end, let up on incline to not over do it
2/24/2006	Ran (#5 shoes) .5@8:30@1 degree, .5@8:00@1.5 degree, 1@8:00@2.5 degree, .5@8:00@1.5 degree, .5@8:30@1 degree 3 miles
2/23/2006	Ran (#5 shoes) .5@8:30, 4@8:00, .5@8:30 5 miles, ~150 max bpm Leg curls and extensions (~40 lbs per leg), adductors and abductors, arm curls and extensions
2/22/2006	Ran (#5 shoes) .75@8:30, 1.5@8:00 w/ 1 degree incline, .75@8:30 3 miles, <160 max bpm Strength training: curls, leg curls and extensions, abductors and adductors, chin ups, dips, presses 20 minutes on stair climber @ 10 ~160 max bpm
2/21/2006	Ran (#5 shoes) .5 miles at 8:30, .5 at 8, 3 at 7:30, .5 at 8, .5 at 8:30 5 miles, ~170 bpm at 7:30 pace, ~160 at 8:00 pace
2/20/2006	Ran (#5 shoes) .5 miles at 8:30, .5 at 8, 1 at 7:30, .5 at 8, .5 at 8:30 3 miles, ~163 bpm max Rowed for 10 minutes
2/19/2006	Went to gym w/ Angel! :) Swam ~2 laps freestyle but was having problems w/ googles so swam another 4 laps back stroke Ran (#5 shoes) .5 miles at 8:30, .5 at 8, 1 at 7:30, .5 at 8, .5 at 8:30 3 miles Stair Master for 10 minutes, then rowing for 5 minutes
2/18/2006	Ran (#5 shoes) 1 miles at 8:30, 1 at 8:00, 1 at 7:30, 1 at 8:00, 1 at 8:30 5 miles Swam ~3 laps freestyle
2/17/2006	Sunrise Yoga from 6:45-8:00 Ran (#5 shoes) 1 mile at 8:30 pace, 1 at 8:00 pace, 1 at 8:30 pace 3 miles, feet a little sore, but not bad Swam 2 laps front crawl
2/15/2006	Skiied at Whitetail for ~3 hours, probably ~16 runs, went down the mogul run twice, and at the end wasn't falling as much as I used to :). Did mostly blues, also a black a few times, and a double black a couple times
2/14/2006	Swam 10x50 front crawl (first few laps I did without breaks, then I needed breaks for the last ~7 laps), 5x50 back stroke, 2x50 w/ kick board. I'm starting to try to rotate my body more as suggested by books, and that feels good, still having trouble timing breaths, hopefully will come with practice. Also trying to not bring my head up as much (keep top of head more pointed in direction of motion)
2/12/2006	1.5 hrs of Bikram yoga with Angel in Hampden ~2 hours of cross-country skiing at Pine Ridge Golf course... from my car to the club house, 9 holes, then back... tons of deer! :)
2/10/2006	Swam 10x50 front crawl! :) I took a break after almost every 25 yards, but at least I have something to work with now :)
2/9/2006	Swam ~3x50 w/ kick board, 5x50 front crawl, ~5x50 back stroke
2/8/2006	Swam 5x50 w/ kick board, 5x50 backstroke, and 3x50 front crawl... I'm finally figuring out how to do front crawl w/out hyperventilating! :) Ran (#3 shoes) on treadmill at 8:30 for .8 miles, but top of left foot started to hurt so I stopped .8 miles Went to Podiatrist John Senatore today... he said that my #3 shoes are completely wrong for me because my feet are pretty flat, and I need something w/ more arch support. Said to take a few days off but that I can start back up this weekend w/ new shoes.
2/7/2006	Ran (#3 shoes) on treadmill for .5 miles at 8:00 pace, .5 miles at 7:30 pace, 1 mile at 7:00 pace, .5 at 7:30 pace, .5 at 7:00 pace 3 miles, everything felt great Did leg lifts, crunches, curls, etc.

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