“This is a local shop… for local people!”

Chafing… stupid spandex shorts!!! Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 08/22/08 Up/Downhill: [+0/-0] Time: 12:00 PM Difficulty: 1.5 / 5.0 Performance Distance: 2.53 miles Time: 0:35:00 Speed: 4.3 mph Pace: 13' 50 /mi Calories: 278 Notes Watched first 2 "League of Gentlemen" eppies. Hot. Really sweaty. I'm surprised at how much easier all this is. Wow!

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Mr McGee, your newspaper is only interested in reporting murder, rape, horoscopes, UFO’s and Farrah Fawcett. I don’t happen to fit into any of those catagories and I don’t wish to be interviewed.

Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 08/20/08 Up/Downhill: [+0/-0] Time: 04:30 PM Difficulty: 1.4 / 5.0 Performance Distance: 2.22 miles Goal: 2 miles in 30:00 duration Time: 0:30:00 Speed: 4.4 mph Attained: 106% Pace: 13' 30 /mi Heart Rate: 110 bpm (Avg) Calories: 238 120 bpm (Peak) Notes I got HOT!!! Silly me, the A/C hadn't kicked on… it was 80 degrees!!! Ha!

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Joy Jump 5K

My next race:

 

Joy Jump 5k

Saturday, September 27, 2008, 09:00 AM
Rhea Central Elementary
Dayton, TN 37321

Imagery ©2008 DigitalGlobe, GeoEye, Map data ©2008 Tele Atlas – Terms of Use Date: Saturday, September 27, 2008 Time: 09:00 AM Venue: Rhea Central Elementary Address: Dayton, TN 37321 Prices: 5k run/walk – $15.00 Online Registration Closes: 09/27/08 11:59 PM Charity Run Funds go to Victims of Domestic Violence and Child Abuse. Family Fun Inflatable Bounce Houses on site for kids to enjoy.

 

Address:

Dayton, TN 37321

Prices:

5k run/walk – $15.00

Online Registration Closes:

09/27/08 11:59 PM

Charity Run

Funds go to Victims of Domestic Violence and Child Abuse.

Family Fun

Inflatable Bounce Houses on site for kids to enjoy.

“Oh, a noxious infusion of Oriental leaves containing a high percentage of toxic acid.”

Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 08/18/08 Up/Downhill: [+0/-0] Time: 06:00 PM Difficulty: 1.0 / 5.0 Performance Distance: 1.54 miles Time: 0:20:00 Speed: 4.6 mph Pace: 12' 59 /mi Calories: 204 Notes Not bad… wanted to start back slowly. Felt like 20 minutes would be fine. Felt great!!! ) Hot, but great. Watched a doc on Mapplethorpe and Wagstaff.

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R3 Anniversary 5K Run

Fartlekin’ Across the universe! There’s CareBears on the starboard bough… There’s stride, Jim, but not as we know it, not as we know it…. Slowly going forward, still can’t find reverse! Activity Route: – Elev. Avg: 0 ft Location: Saint Bethlehem, TN Elev. Gain: +0 ft Date: 08/16/08 Up/Downhill: [+0/-0] Time: 07:30 AM Difficulty: 0 / 5.0   Weather: Fair   67 F temp; 75% humidity   67 F heat index; winds NE 5 Performance Distance: 3.10 miles Goal: 3.1 miles Time: 0:47:28 Speed: 3.9 mph Attained: 100% Pace: 15' 18 /mi Calories: 296 Notes Here's to staying cool, having fun, and no bodily fluids! ) Met Leonida(?) and Mai (?) Lots of great people, no CPD! State Trooper stopped us and told us to get out the road. Tired, dehydrated, but by golly I did it!!!!!! Map   Elevation (ft)

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“I wish I was the moon tonight…”

Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 07/13/08 Up/Downhill: [+0/-0] Time: 09:00 PM Difficulty: 1.7 / 5.0 Performance Distance: 4.19 miles Time: 1:00:00 Speed: 4.2 mph Pace: 14' 19 /mi Calories: 508 Notes Watched Me, Myself, & Irene Nauseated! Surprised I did this well. Been tired, nauseated, dizzy all weekend. Haven't eaten enough/drank enough water. Did okay. Was ready for the end, though. Intially didn't think I'd do 30 minutes! :0)

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I don’t like peas, & I’m glad I don’t like them, ’cause if I liked them I would eat them & I hate them.

Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 07/10/08 Up/Downhill: [+0/-0] Time: 11:00 AM Difficulty: 1.4 / 5.0 Performance Distance: 2.14 miles Time: 0:30:00 Speed: 4.3 mph Pace: 14' 01 /mi Calories: 254 Notes Watched part of Celluloid Closet hosted by Lily Tomlin. Ran on an 8am bowl of oatmeal. Should've throw some PB in there, b/c I was getting hungry by the time my warm-up was over. Scheduled for 40, but already have an extra day in the mix this week, due to laziness Sunday and the Monday make-up day that rocked the CASbah. Drinking 8oz/Gatorade b/c I ran fast, I'm sweaty, hot, and ever so salty. Proud of myself! :0)

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7/8/08

Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 07/08/08 Up/Downhill: [+0/-0] Time: 01:00 PM Difficulty: 1.7 / 5.0 Performance Distance: 4.18 miles Time: 1:00:00 Speed: 4.2 mph Pace: 14' 21 /mi Calories: 508 Notes Barefoot for long runs. (Shoes and socks make me get hotter more quickly anyway.) 8oz Gatorade 1 hour before and just after. Kinda boring but, I DID it!! I'm so proud of myself!!! :O)

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2008-2009 Training Schedule

Wk	Date	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	7/7 7/13	35	60	Rest / XT	40	Rest / XT	Easy 30	60
2	7/14 7/20	Rest / XT	30	Rest / XT	45	Rest / XT	Easy 30	60
3	7/21 7/27	Rest / XT	30	20	30	Rest / XT	Easy 30	60
4	7/28 8/3	Rest / XT	30	20	35	Rest / XT	Easy 30	60
5	8/4 8/10	Rest / XT	30	20	40	Rest / XT	Easy 30	60
6	8/11 8/17	4 miles	2 miles	Rest / XT	2 miles	Rest / XT	R3 5K	Rest
7	8/18 8/24	Rest / XT	XT	20	45	Rest / XT	Easy 30	60
8	8/25 8/31	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
9	9/1 9/7	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
10	9/8 9/14	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
11	9/15 9/21	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
12	9/22 9/28	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
13	9/29 10/5	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
14	10/6 10/12	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
15	10/13 10/19	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
16	10/20 10/26	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60

 

 

17	10/27 11/2	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
18	11/3 11/9	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
19	11/10 11/16	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
20	11/17 11/23	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
21	11/24 11/30	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
22	12/1 12/7	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
23	12/8 12/14	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
24	12/15 12/21	Rest / XT	35	20	45 HILLS	Rest / XT	Easy 30	65
25	12/22 12/28	Rest / XT	35	20	45 M20F	Rest / XT	Easy 30	70
26	12/29 1/4	Rest / XT	40	25	45 HILLS	Rest / XT	Easy 30	75
27	1/5 1/11	Rest / XT	40	25	45 M20F	Rest / XT	Easy 30	80
28	1/12 1/18	Rest / XT	40	25	45 HILLS	Rest / XT	Easy 30	85
29	1/19 1/25	Rest / XT	40	25	45 M20F	Rest / XT	Easy 30	85
30	1/26 2/1	Rest / XT	45	30	45 HILLS	Rest / XT	Easy 30	90
31	2/2 2/8	Rest / XT	45	30	45 M20F	Rest / XT	Easy 30	90
32	2/9 2/15	EASY 2 miles	3X10 min med 2 min breaks	Rest / XT	5 min walk For warm-up Cool-down 20 min hard run	Rest / XT	8.5 mi easy 2min breaks Every 12min	1-2 Hour Hike

 

33	2/16 2/22	2 miles	3X12 min med 2 min breaks	Rest / XT	25 min  med	Rest / XT	8.5 mi easy 2min breaks Every 20min	XT
34	2/23 3/1	3 miles	4X10 min med 2 min breaks	Rest / XT	30 min  med	Rest / XT	9 mi easy breaks Every 20min	XT
35	3/2 3/8	3 miles	3X12 min med 2 min breaks	Rest / XT	25 min Hard- med	Rest / XT	8  mi easy No breaks	XT
36	3/9 3/15	2 miles	4X12 min med 90sec breaks	Rest / XT	30 min Med hills	Rest / XT	10mi With 3 1-min breaks	XT
37	3/16 3/22	2-4 miles	4X10 min med 80 sec breaks	Rest / XT	35 min  Med hills	Rest / XT	11mi With 4 1-min breaks	XT
38	3/23 3/29	4 miles	4X12 min med 100 sec breaks	Rest / XT	10 min  Easy 20 min med 10 min easy	Rest / XT	12 miles Try not to take breaks	XT
39	3/30 4/5	3 miles	4X15 min med 2 min breaks	Rest / XT	40 min  med	Rest / XT	8.9 miles With no breaks	Short Hike
40	4/6 4/12	2 miles	5 miles easy 1 mile hard	Rest / XT	20 min  med	Rest / XT	6 miles easy	Short Hike
41	4/13 4/19	3 miles	4 miles med	Rest / XT	2 miles med	Rest / XT	Country Music Half-Marathon!	REST!*
42	4/20 4/26	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Rest / XT
43	4/27 5/3	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Easy Run	Easy Run

 

Easy 12-12:30, Medium 10:20-11:05, Hard 9:40-10:00 min/mile. *XT & Yoga until 5/2.

6/28/08

Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 06/28/08 Up/Downhill: [+0/-0] Time: 01:00 PM Difficulty: 1.7 / 5.0 Performance Distance: 4.04 miles Time: 1:00:00 Speed: 4.0 mph Pace: 14' 51 /mi Calories: 508 Notes 7-minute cool-down. Watching Raising Arizona. Felt great! Runs just keep getting easier.

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