Last Day of The Year 2011

PT

80X

SRBike 68/17 miles

TRun 55/6 miles

Finished the year:

205 miles for December

Consecutive Days Run: 121

wt: 183

Got going in the September, Oct, Nov & Dec months

to finish the year positively and on track for 2012.

Friday December 30, 2011

PT

90X, W35

SRBike 63/15.33 miles

Run 62/5+miles

Walk PM 30 minutes

TODAY's PT

80X

SRBike 88/22.5 miles

Run 62/5.65 miles

(Road 36+Treadmill 26)

Hike 103 Sam McDonald Park

Trail from the bottom at Highway 84

up to the Park Office and back.

(Up 53 minutes+50 minutes Down.) 

December 26-28

26

PT

80X, 40W

SRBike 80/20.33 miles

Run 67/5.6 miles

27

PT

85X, M

SRBike 68/17.4 miles

Run 60/5.2 miles

28

PT

60X, W40

SRBike 43/11 miles

TRun 90/9.33 miles

Medium Long Run

HR 126-142

Dec 24 Xmas Eve

PT

50X, 35W

SRBike 72/18 miles

TRun 58/6 miles

Walk/Hike 83

Hikers Hut plus, w/Kim.

Dec 25 Xmas Day 

Run 153/13.1 miles

The 2011 Christmas Half Marathon

By Mike

The Week of Dec 18-24

Another week of consistent excellence in PT.

898 total minutes/14.967 hours

115 consecutive days run through 12/25

50 miles for the week

184

Thursday December 22, 2011

X80, W35

SRBike 72/18.33 miles

Run 60/5 miles

Friday December 23, 2011

X85

SRBike 67/16.7 miles

TRun 60/6 miles

MY MLR DAY

Road Runner

PT this day...

Brick 9/9

SRBike 36/9.1miles

Treadmill Run 90/9.4 miles

HR on the run: 120 to 140+

MLR: Medium Long Run

THE SHOE

The Shoe That Gets Me Through

PT Today

X50, W30

SRBike 40/10 miles

Run 72/6.45 miles

This morning's run was a split:

48 minutes for approx. 4 miles on the road

+

24 minutes for 2.45 miles on the treadmill.

The New Balance Minimus Road shoe, pictured above

has been my regular running shoe for about 3 months now.

I have made the switch from a stability and cushioning type

shoe with big heel and massive heel to toe drop to the

"minimus" shoe, landing more on my midfoot and less on the

heel. Having been a heel striker with ankle problems for years I mean

years, the switch took some convinicing and time.  Having read:

BORN TO RUN, and researching various sources online I came to the

switch and I am glad I have.  Me: no speedster, I am just a jogger/runner.

My main goal is to keep running for years to come, avoid disruption

and injury for as long as possible. Maintain and lengthen long runs over time, drop some more lbs and eventually pick up the training pace.  No rush

one step at a time...ENJOY it all.   

MONDAY MORNING FOG

PT for Monday

X80

SRBike 54/13.5 miles

Run 60/5 miles

Mentally fogged this am

on the run...

persavered and pushed and pulled

mentally to put in the hour and

just got it done...

Now I am glad I did.

WEEKEND WORKOUTS

Saturday December 17

50X

SRBike 77/18.8 miles

Run 60/5 Miles

Sunday December 18

50X, 50W

LONG RUN

157 minutes/2:37

13.54 miles

11:37 average mile pace

Heart Rate average: 114

Good run this morning, slept 8 hours.

Maintained easy and steady pace throughout.

HR at 110-112 for 75% of run

elevating to 118 for last 3 or 4 miles.

Went with the tired feeling at 10 miles

and plugged away staying the pace.

GPS Garmin and HR monitor helpful tools.



A Kid at Heart

PT

X80, W33

SRBike 40/10 miles

Run 60/5+ miles

PT Today

SRBike 63/16 miles

Run 62/5+miles

Today's PT

X80, 33W+

SRBike 30/7.7 miles

TRun 92/9.45 miles

Medium long run this morning on the treadmill.

used the Garmin 405/heart rate monitor for

the first time, still working out the way to 

control all the options...

Heart Rate at about 140-150

on the run...this is above my

usual jogging pace..

Guessing I am at 130 on the routine

morning runs.

Was at 116-124 on the stationary bike...

Good stuff...  

AUTOPILOT

PT

50X

SRBike 67/17 miles

Run 63/5= miles

Didn't much feel like running a lot this morning

put it on autopilot and let the legs take one step at a time

not much worry, not much effort, got an hour plus in

on autopilot.

Lookin Out For You

PT

X80, W33

SRBike 53/13.33 miles

Run 60/5 miles

Long Run Sunday

PT

M

Run 147/12.33 miles @11:57 average mile pace.

First use of GPS watch, worked great.

FAMILY TIME

Practice Makes Perfect

PT

X80

Treadmill Run 56/5.6 miles

SRBike 45/11.33 miles

Swim 10/400 yards

A Saturday Tri indeed.

Kona Ironman coverage today.

Brother and Sister to join in the

festivities and a bit of gift exchange

Should be a fun family time...

THE WEEK

862 minutes

46 miles running

100 Consecutive days running TODAY!

184.4

Progress Progress Progress

Practice like Santa above makes one

more near perfect...

Strength In Numbers

Today's PT

X60, W33

SRBike 71/18 mies

Run 62/5+miles



BE OF GOOD CHEER

Indeed Is He

Today's PT

X80

SRBike 52/13.33 miles

Run 60/5+ miles

He's Making A List

PT Today

X50, W20

SRBike 26/6.7 miles

Treadmill Medium Long Run 90/9.25 miles 

Proper Rest is Essential

PT Today

80X

SRBike 60/15.25 miles

Run 60/5+ miles

Dec 2-5 2011

Shaping Up

Dec 2

PT

85X, 30W

SRBike 48/12 miles

Run 62/5+miles

Dec 3

PT

80X

SRBike 73/18 miles

Run 60/5+miles

Swim 10/400 yards

Dec 4

PT

M

LONG RUN DAY

150/12+miles

Dec 5

PT

80X, 33W

SRBike 60/15 miles

Run 60/5+miles



EXPECT THE UNEXPECTED

You never know, you just never know.  Things happen.  You can find yourself spinning in your chair, shocked at some news or event.  Change happens constantly though it may seem the opposite.  You will recieve word that someone you know, someone you care about, someone you respect, has taken seriously ill.  You will have a loved one pass from this earthly plane.  Things happen, accidents happen, plans can go awry.  What to do? What can one do?  The best you can.  That is what one can do and what one ought to do.  Use what you know to cope, to grieve to deal with the unexpected.  Stay healthy in body, mind and spirit.  Things are always in a state of change, learn to know it and most important...let it go. Let it go. Go. 

PT

80X

SRBike 62/15.4 miles

Run 62/5.6 miles

(Ran 34 minutes in strong wind + 28 minutes on treadmill.)