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2015-16 Trail Running Season: First Week Of Training

12 08 2015

Total Mileage: 53.03 miles (84.85 kilometers)

Total Ascent: 9,225 feet

Total Descent: 9,098 feet

Average Speed: 4.36 miles per hour

Average Pace: 13:50 minutes per mile

Shoes: Hoka One One Speedgoat

GPS Watch: SUUNTO Ambit 3 Peak

First Week Run @ Lower Sam Merrill Trail

First Week Run @ Lower Sam Merrill Trail

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Training Journal (17-23 March 2008)

29 03 2008

17 March 2008—Hill Workout & “Fartlek” Run/15.3 kilometers or 9.56 miles in Jamindan

19 March 2008—Mile “Tempo” Run/7.5 kilometers or 4.68 miles in Jamindan

20 March 2008—AM Run–Long Run/12.21 kilometers or 7.63 miles in Jamindan

20 March 2008—PM Run–Long Run/10.02 kilometers or 6.26 miles in Jamindan

22 March 2008—Long Slow Distance Run/21.07 kilometers or 13.17 miles in Jamindan

23 March 2008—Speed Run (5 X 400 meter) 6.8 kilometers or 4.25 miles in Jamindan

Total Distance Covered—72.9 kilometers or 45.56 miles





Training Journal (10-16 March 2008)

18 03 2008

10 March 2008—Rest/No runs

11 March 2008—Rest/No runs

12 March 2008—12.5 miles or 20 kilometers/slow run/endurance run

13 March 2008—12.5 miles or 20 kilometers/slow run/endurance run

14 March 2008—Rest/No runs/Body Massage @ Riviera Spa, Iloilo City

15 March 2008—6.4 miles or 10 kilometers/speed run at the Iloilo Oval Track

Total Distance Covered—31.4 miles or 50 kilometers





Training Journal (24-30 Dec 2007)

30 12 2007

24 Dec 2007—Rest Day

25 Dec 2007—11 miles/17.8 kilometers

26 Dec 2007—Dumbbell Exercises & Strengthening Exercises

27 Dec 2007—12 miles/19.2 kilometers

28 Dec 2007—Rest Day

29 Dec 2007—6.2 miles/10 kilometers

30 Dec 2007—7 miles/11.2 kilometers

Total Mileage: 36.7 miles/57.92 kilometers





Training Journal (17-23 Dec 2007)

23 12 2007

17 Dec 2007—Easy Run; Total Distance: 11 miles/17.6 kms; Total Time: 1:39:53 hours; Average Pace: 9:04.8 mins/mile or 5:40 mins/kilometer

18 Dec 2007—Easy Run; Total Distance: 11 miles/17.6 kms; Total Time: 1:33:53 hours; Average Pace: 8:32 mins/mile or 5:20 mins/kilometer

19 Dec 2007—Easy Run; Total Distance: 11.5 miles/18.4 kms; Total Time: 1:35:55 hours; Average Pace: 8:20-8:25 mins/mile or 5:13-5:20 mins/km

21 Dec 2007—Tempo Run; Total Distance: 8.5 miles/13.6 kms; Total Time: 1:06:27 hours; Time for 10K: 49:17 mins

23 Dec 2007—LSD Run; Total Distance: 20.625 miles/33 kilometers; Total Time: 3:20:00 hours; Average Pace: 9:41 mins/mile or 6:03 mins/kilometer





Tuesday Run

18 12 2007

18 December 2007 (PM Run)

I started my run at 4:15 PM after my usual stretching exercises and finished the run at 5:50 PM. I had my run along the 2-mile route inside the camp which is basically a repetition of my run yesterday afternoon.

The following was my registered time every round/2 miles: 

2 miles—-17:33 mins; 8:46.5 mins per mile

4 miles—-34:44 mins; 17:11 mins per round/8:35.5 mins per mile

6 miles—-51:05 mins; 16:21 mins per round/8:10.5 mins per mile

8 miles—-1:08:06 hrs; 17:01 mins per round/8:30 mins per mile

10 miles—1:25:03 hrs; 16:57 mins per round/8:28.5 mins per mile

11 miles—1:33:53 hrs; 8:50 mins per mile (cool down run)

I ran a total of 11 miles or 17.6 kilometers with an average pace of 8:32 minutes per mile or 5:20 mins per kilometer.

I improved my time by 6 minutes for the same distance and decreased my average pace per mile from 9:04.8 mins to 8:32 minutes per mile.

I don’t consider this practice run as tempo run or speed play. I wanted to keep myself more relaxed and be able to improve on my running form while running at a comfortable pace. I did not notice that I was able to improve my time.

This kind of practice run will be maintained for the rest of the week.

I hope I can sustain the training and be able to prepare for the Subic Half-Marathon on 20 January 2008.





Back On The Road

17 12 2007

17 December 2007 (PM Run) 

After one week of no runs on the road, I am back this afternoon for an easy run along the 2-mile route in the hills of Jamindan. I started my run at 4:30 PM and finished at 6:10 PM.

After 20 minutes of stretching, I started with one mile warm-up at 9:00-minute pace. The following are my time/s every round of the 2-mile route:

1st round—17:50 minutes @ 8:55 mins per mile

2nd round–17:20 minutes @ 8:40 mins per mile

3rd round—16:40 minutes @ 8:20 mins per mile

4th round—18:50 minutes @ 9:25 mins per mile

5th round—20:13 minutes @ 10:06.5 mins per mile (cool down round)

I ran a total distance of 11 miles or 17.6 kilometers in 1 hour, 39 mins, & 53 seconds. My average pace was 9 minutes & 4.8 seconds per mile or 5 minutes & 40 seconds per kilometer.

For the moment, I will concentrate on endurance/aerobic phase of my training along the 2-mile route and strengthen my leg muscles through workouts in my mini-gym & hill workouts here in Jamindan.








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