Tuesday, December 24, 2013

12/23/2013 through 12/29/2013

T, 12/24/2013: 6.25 miles, MML. -9 degrees Fahrenheit.
Sa, 12/28/2013: 8.5 miles, Bike to North.
Su, 12/29/2013: 5.0 miles, treadmill at Goodman Center, 38:24.
Total for week: 19.75 miles.

Thursday, December 19, 2013

12/16/2013 through 12/22/2013

T, 12/17/2013: 4.35 miles, Riverside Run, via detour.
R, 12/19/2013: 4.5 miles, Acewood III.
F, 12/20/2013: 7.3 miles, Monona Terrace.
Total for week: 16.15 miles.

Thursday, December 12, 2013

12/9/2013 through 12/15/2013

T, 12/10/2013: 5.0 miles, Acewood III.
R, 12/12/2013: 4.35 miles, Riverside Run, via detour.
Sa, 12/14/2013: 8.5 miles, bike path to North Shore.
Su, 12/15/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 22.6 miles.

12/2/2013 through 12/8/2013

R, 12/5/2013: 7.3 miles, Monona Terrace.              
Sa, 12/7/2013: 6.25 miles, MML.
Total for week: 13.55 miles.

Wednesday, December 4, 2013

11/25/2013 through 12/1/2013

T, 11/26/2013: 6.25 miles, MML.
R, 11/28/2013: 1.2 miles outside (four laps around a field), plus 25 minutes inside hotel room in Oklahoma City, OK.
F, 11/29/2013: 5.0 miles, treadmill in Oklahoma City, OK, 38:45 (some inclines).
Sa, 11/30/2013: 5.0 miles, treadmill in Fort Worth, TX, 38:42 (no inclines).
Su, 12/1/2013: 4.25 miles, treadmill in Fort Worth, TX, including 3.5 miles of a hill workout in 30:00 (alternated every minute between 1% and 7.5% grade).
Total for week: 21.7 miles.

Tuesday, November 19, 2013

11/18/2013 through 11/24/2013

T, 11/19/2013: 4.5 miles, Hargrove.                                
R, 11/21/2013: 5.0 miles, Acewood III.
Sa, 11/23/2013: 7.3 miles, Monona Terrace.
Total for week: 16.8 miles.

11/11/2013 through 11/17/2013

F, 11/15/2013: 4.6 miles, Riverside Run (one-way detour plus extra).
Total for week: 4.6 miles.

Friday, November 8, 2013

11/4/2013 through 11/10/2013

T, 11/5/2013: 4.25 miles, including 2x400 (untimed).
R, 11/7/2013: 3.15 miles, shorter Hargrove, including three pickups.
Su, 11/10/2013: 26.2 miles, Madison Marathon, 3:48:11 (8:43 pace).
Total for week: 33.6 miles.

Tuesday, October 29, 2013

10/28/2013 through 11/3/2013

T, 10/29/2013: 8.0 miles, Acewood III, 63:55.
R, 10/31/2013: 3.95 miles, including 3x1600 (6:49, 6:49, 6:41; old shoes).
Su, 11/3/2013: 10.1 miles, Ironman Loop, 83:43.
Total for week: 22.05 miles.

Friday, October 25, 2013

10/21/2013 through 10/27/2013

T, 10/22/2013: 5.3 miles, including 7x800 (3:18, 3:16, 3:16, 3:16, 3:16, 3:14, 3:12).
R, 10/24/2013: 4.75 miles, Acewood III, including 4.0 miles in 29:15.
F, 10/25/2013: 15.0 miles, Gears Route, 2:18:23.
Total for week: 25.05 miles.
Shoes retired after 467.55 miles.
Total for year: 964.5 miles.

Friday, October 18, 2013

10/14/2013 through 10/20/2013

10/15/2013: 5.1 miles, including 6x1200 (4:58, 5:02, 4:55, 5:01, 4:55, 4:55).
10/17/2013: 5.4 miles, Acewood III, including 5.0 miles in 36:29.
10/19/2013: 20.1 miles, Duck Route plus Ironman Loop backwards, 2:58:13.
Total for week: 30.6 miles.

Friday, October 11, 2013

10/7/2013 through 10/13/2013

T, 10/8/2013: 5.7 miles, including 12x400: 96, 94, 91, 90, 89, 93, 94, 96, 93, 93, 91, 89. (7-10 uphill).
R, 10/10/2013: 5.3 miles, including 5.0 miles in 36:33 (final mile in 7:00).
Sa, 10/12/2013: 15.1 miles, Acewood III plus Ironman Loop, 2:07:12.
Total for week: 26.1 miles.

Wednesday, October 2, 2013

9/30/2013 through 10/6/2013

T, 10/1/2013: 4.95 miles, including 4x1600 (6:51, 6:46, 6:45, 6:42).
R, 10/3/2013: 8.25 miles, including 8.0 miles (Acewood III with two inner loops) in 61:47.
Sa, 10/5/2013: 20.2 miles, Ironman Loop x 2, 3:09:18.
Total for week: 33.4 miles.
Shoes at 385.8 miles.

9/23/2013 through 9/29/2013

T, 9/24/2013: 5.4 miles, including 5.0 miles in 36:30.
Sa, 9/28/2013: 15.0 miles, Acewood III plus Duck Route, 2:12:02.
Total for week: 20.4 miles.

Saturday, September 21, 2013

9/16/2013 through 9/22/2013

T, 2/17/2013: 4.9 miles, including 12x400 (89/98; all the rest between 91 and 95).
R, 2/19/2013: 4.5 miles, including 3.0 miles in 21:39.
Sa, 2/21/2013: 18.0 miles, Arboretum, 2:43:04.
Su, 2/22/2013: 5.15 miles, including 8x800 (3:17, 3:17, 3:12, 3:18, 3:19, 3:08, 3:09, 3:15).
Total for week: 32.55 miles.

Wednesday, September 11, 2013

9/9/2013 through 9/15/2013

T, 9/10/2013: 3.95 miles, including 3x1600 (6:51, 6:40, 6:45).
R, 9/12/2013: 10.25 miles, Acewood VI, including 10.0 miles in 79:14.
Sa, 9/14/2013: 13.0 miles, Lake Monona counterclockwise, plus extra: 1:52:29.
Total for week: 27.2 miles.

Wednesday, September 4, 2013

9/2/2013 through 9/8/2013

T, 9/3/2013: 8.25 miles, Bike to Broom, including 8.0 miles in 62:48.
F, 9/6/2013: 17.15 miles, Acewood III plus Lake Monona clockwise, 2:28:05.
Sa, 9/7/2013: 5.2 miles, including 7x800 (3:20, 3:18, 3:21, 3:10, 3:14, 3:15(?), 3:18(?)).
Total for week: 30.6 miles.

Thursday, August 29, 2013

8/26/2013 through 9/1/2013

T, 8/27/2013: 4.8 miles, including 5x1200 (5:01, 5:05, 4:57, 5:02, 5:02).
R, 8/29/2013: 5.35 miles, including 5.0 miles in 37:54 (first mile was 7:50)
Sa, 8/31/2013: 15.1 miles, Two Lakes Times Two, plus extra, 2:15:53.
Su, 9/1/2013: 4.25 miles, up Ice Cream and Bait Shop Hill.
Total for week: 29.5 miles.
Year to date: 764.7 miles.
Shoes at 241.65 miles.

Wednesday, August 21, 2013

8/19/2013 through 8/25/2013

T, 8/20/2013: 4.6 miles, including 10x400: 94, 92, 94 (flat); 95, 93, 95 (uphill); 93, 92, 93, 88 (flat).
R, 8/22/2013: 5.65 miles, Acewood III, including 5.0 miles in 37:13
Sa, 8/24/2013: 14.1 miles, Two Lakes Times Two, 2:03:22.
Total for week: 24.35 miles.

Tuesday, August 13, 2013

8/12/2013 through 8/18/2013

T, 8/13/2013: 3.9 miles, including 3x1600 (6:52, 6:43, 6:33).
R, 8/15/2013, 4.5 miles, Acewood III, including 3.0 miles in 21:22
Sa, 8/17/2013: 10.1 miles, Ironman Loop, 87:20
Su, 8/18/2013: 4.25 miles, up Ice Cream and Bait Shop Hill.
Total for week: 22.75 miles.

Tuesday, August 6, 2013

8/5/2013 through 8/11/2013

T, 8/6/2013: 4.5 miles, including 6x800 (3:18, 3:17, 3:20, 3:06, 3:11, 3:17).
R, 8/8/2013: 13.0 miles, Lake Monona counterclockwise, plus extra. 1:55:12.
F, 8/9/2013: 7.25 miles, Monona Terrace, including 7.0 miles in 56:01 (27:09 home).
Sa, 8/10/2013: 4.6 miles, Lighthouse Drive.
Total for week: 29.35 miles.

Wednesday, July 31, 2013

7/29/2013 through 8/4/2013

T, 7/30/2013: 3.6 miles, including 4x1200: 5:02, 4:53, 4:57, 4:56.
R, 8/1/2013: 5.65 miles, Acewood III, plus extra, including 5.0 miles in 37:06.
Sa, 8/3/2013: 12.0 miles, Lake Monona clockwise with JFK, 1:41:41.
Su, 8/4/2013: 4.25 miles, Riverside Run.
Total for week: 25.5 miles.

Wednesday, July 24, 2013

7/22/2013 through 7/28/2013

T, 7/23/2013: 4.6 miles, including 8x400. Two flat, four uphill, two flat: 87, 89, 97, 92, 92, 92, 91, 89.
R, 7/25/2013: 4.75 miles, Acewood III, including 3.0 miles in 21:51
Sa, 7/27/2013: 10.0 miles, Duck Route, 83:24 (40:22 home).
Su, 7/28/2013: 4.25 miles, Ice Cream and Bait Shop Hill.
Total for week: 23.6 miles.

Thursday, July 18, 2013

7/15/2013 through 7/21/2013

T, 7/16/2013: 4.65 miles, through the park to the river.
R, 7/18/2013: 4.75 miles, Acewood III. About 80 degrees at 7:30 am.
Sa, 7/20/2013: 8.25 miles, Bike to Broom.
Su, 7/21/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 22.4 miles.
Marathon training starts next week.

Wednesday, July 10, 2013

7/8/2013 through 7/14/2013

T, 7/9/2013: 4.65 miles, through the park to the river.
R, 7/11/2013: 4.75 miles, Acewood III.
Sa, 7/13/2013: 6.25 miles, MML, including 3.0 miles home in 22:16.
Su, 7/14/2013: 7.2 miles in Governor Nelson with JFK.
Total for week: 22.85 miles.

Thursday, July 4, 2013

7/1/2013 through7/7/2013

T, 7/2/2013: 4.65 miles, Riverside Run via detour.         
R, 7/4/2013: 4.75 miles, Acewood III.
Sa, 7/6/2013: 7.3 miles, Monona Terrace.
Su, 7/7/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 21.45 miles.

Monday, June 24, 2013

6/24/2013 through 6/30/2013

M, 6/24/2013: 4.2 miles, Heart-shaped loop in Amherst, MA (blue).
F, 6/28/2013: 4.4 miles with AFS (blue).
Sa, 6/29/2013: 6.5 miles (?) with AFS, onto the Norwottock Rail Trail (blue).
Total for week: 15.1 miles.
Year to date: 542.95 miles.
Blue shoes retired after 544.4 miles.

Tuesday, June 18, 2013

6/17/2013 through 6/23/2013

T, 6/18/2013: 5.0 miles, Acewood III (backwards; blue).
F, 6/21/2013: 7.3 miles, Monona Terrace (red).
Su, 6/23/2013: 4.5 miles, Providence, RI (blue).
Total for week: 16.8 miles.

Tuesday, June 11, 2013

6/10/2013 through 6/16/2013

T, 6/11/2013: 4.65 miles, Riverside Run, via detour (blue).
R, 6/13/2013: 4.75 miles, Acewood III (blue).
Sa, 6/15/2013: 10.0 miles, Duck Route (red).
Su, 6/16/2013: 6.3 miles with JFK,  52:59 (blue).
Total for week: 25.7 miles.

Thursday, June 6, 2013

6/3/2013 through 6/9/2013

T, 6/4/2013: 4.65 miles, Riverside Run, via detour (red shoes).
R, 6/6/2013: 4.75 miles, Acewood III (red shoes).
Sa, 6/8/2013: 7.3 miles, Monona Terrace (red shoes).
Su, 6/9/2013: 4.75 miles, Tonyawatha Pop (red shoes).
Total for week: 21.45 miles.

Tuesday, May 28, 2013

5/27/2913 through 6/2/2013

T, 5/28/2013: 4.8 miles, treadmill, including 4.0 miles in 29:21. (New red shoes inside this day only.)
R, 5/30/2013: 5.0 miles, Acewood III.
Sa, 6/1/2013: 4.75 miles, Tonyawatha Pop.
Su, 6/2/2013: 8.25 miles, Bike to Broom.
Total for week: 22.8 miles.

5/20/2013 through 5/26/2013

T, 5/21/2013: 4.65 miles, Riverside Run, via detour, plus extra.
R, 5/23/2013: 4.75 miles, Acewood III.
Sa, 5/25/2013: 7.3 miles, Monona Terrace.
Su, 5/26/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 21.45 miles.
Total for year:  441.1 miles.
Shoes at 486.1 miles.

Friday, May 17, 2013

5/13/2013 through 5/19/2013

T, 5/14/2013: 4.65 miles, Riverside Run, via detour, plus extra.
F, 5/17/2013: 12.15 miles, Lake Monona clockwise.
Su, 5/19/2013: 6.25 miles, MML.
Total for week: 23.05 miles.

Tuesday, May 7, 2013

5/6/2013 through 5/12/2013

T, 5/7/2013: 4.65 miles, Riverside Run, via detour, plus extra.
R, 5/9/2013: 5.0 miles, Acewood III.
Sa, 5/11/2013: 8.25 miles, Bike to Broom.
Su, 5/12/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 22.65 miles.

Thursday, May 2, 2013

4/29/2013 through 5/5/2013

T, 4/30/2013: 4.65 miles, Riverside Run, via detour, plus extra.
R, 5/2/2013: 5.0 miles, Acewood III, including 4.0 miles in 29:37.
Sa, 5/4/2013: 4.75 miles, Tonyawatha Pop.
Su, 5/5/2013: 7.2 miles, two loops at Governor Nelson State Park.
Total for week: 21.6 miles.

Wednesday, April 24, 2013

4/22/2013 through 4/28/2013

T, 4/23/2013: 4.65 miles, Riverside Run, via detour, plus extra.
R, 4/25/2013: 5.0 miles, Acewood III.
Sa, 4/27/2013: 7.3 miles, Monona Terrace.
Su, 4/28/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 21.7 miles.

Wednesday, April 17, 2013

4/15/2013 through 4/21/2013

T, 4/16/2013: 4.65 miles, Riverside Run, via detour, plus extra.
R, 4/18/2013: 8.0 miles, Acewood III with two inner loops.
F, 4/19/2013: 4.75 miles, Lake Monona Toothbrush.
Su, 4/22/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 22.15 miles.

4/8/2013 through 4/14/2013

R, 4/11/2013: 5.0 miles, Acewood III.
Sa, 4/13/2013: 6.25 miles, MML.
Su, 4/14/2013: 7.3 miles, Monona Terrace.                  
Total for week: 18.55 miles.

Monday, April 1, 2013

4/1/2013 through 4/7/2013

M, 4/1/2013: 4.75 miles, Lake Monona Toothbrush.
T, 4/2/2013: 4.65 miles, Riverside Run, via detour, plus extra.
R, 4/4/2013: 4.75 miles, Acewood III.
Sa, 4/6/2013: 8.5 miles, Bike Path to North Shore.
Total for week: 22.65 miles.

3/25/2013 through 3/31/2013

T, 3/26/2013: 4.35 miles, Riverside Run, via detour.
R, 3/28/2013: 6.25 miles, MML. Donated a double-unit of red blood cells later in the day.
Sa, 3/30/3013: 5.0 miles, Acewood III.
Su, 3/31/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 20.35 miles.
Year to date: 267.3 miles.
Shoes at 312.3 miles.

Thursday, March 21, 2013

3/18/2013 through 3/24/2013

T, 3/19/2013: 4.35 miles, Riverside Run, via detour.        
R, 3/21/2013: 4.5 miles, Acewood III.
Sa, 3/23/2013: 7.3 miles, Monona Terrace.
Su, 3/24/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 20.9 miles.

Tuesday, March 12, 2013

3/11/2013 through 3/17/2013

M, 3/11/2013: 6.25 miles, MML.
T, 3/12/2013: 4.35 miles, Riverside Run, via detour.
R, 3/14/2013: 4.75 miles, Acewood III, including 3.0 miles in 21:47.
Sa, 3/16/2013: 10.0 miles, Duck Route.
Total for week: 25.35 miles.

Friday, March 8, 2013

3/4/2013 through 3/10/2013

T, 3/5/2013: 4.65 miles, Riverside Run, via detour, plus extra.
R, 3/7/2013: 7.3 miles, Monona Terrace.
F, 3/8/2013: 5.0 miles, Acewood III.
Total for week: 16.95 miles.

Thursday, February 28, 2013

2/25/2013 through 3/3/2013

T, 2/26/3013: 4.35 miles, Riverside Run, via detour.         
R, 2/28/2013: 4.75 miles, Acewood III.
Sa, 3/2/2013: 8.5 miles, Bike path to North Shore.
Su, 3/3/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 22.35 miles.

Thursday, February 21, 2013

2/18/2013 through 2/24/2013

T, 2/19/2013: 4.35 miles, Riverside Run, via detour.
R, 2/21/2013: 4.65 miles, Acewood Ice Avoidance Route.
Sa, 2/23/2013: 7.3 miles, Monona Terrace.
Su, 2/24/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 21.05 miles.

Sunday, February 17, 2013

2/11/2013 through 2/17/2013

T, 2/12/2013: 4.35 miles, Riverside Run, via detour.
R, 2/14/2013: 4.65 miles, Riverside Run, via detour, plus extra.
Sa, 2/16/2013: 6.25 miles, MML.
Su, 2/17/2013: 4.75 miles, Lake Monona Toothbrush.
Total for week: 20.0 miles.

Thursday, February 7, 2013

2/4/2013 through 2/10/2013

T, 2/5/2013: 4.35 miles, Riverside Run, via detour.
R, 2/7/2013: 4.65 miles, Acewood Ice Avoidance Route.  
F, 2/8/2013: 8.25 miles, Bike to Broom.
Total for week: 17.25 miles.

Friday, February 1, 2013

1/28/2013 through 2/3/2013

T, 1/29/2013: 4.35 miles, Riverside Run, via detour.
R, 1/31/2013: 4.75 miles, Acewood III.
F, 2/1/2013: 7.3 miles, Goodman Community Center, 60:00.
Su, 2/3/2013: 4.75 miles, Lake Monona Toothbrush.
Total for week: 21.15 miles.

Thursday, January 24, 2013

1/21/2013 through 1/27/2013

R, 1/24/2013: 5.0 miles, Acewood III. Zero degrees Fahrenheit.
Sa, 1/26/2013: 7.3 miles, Monona Terrace.
Su, 1/27/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 17.05 miles.

Saturday, January 19, 2013

1/14/2013 through 1/20/2013

T, 1/15/2013: 4.65 miles, Riverside Run, via detour, plus extra.
R, 1/17/2013: 5.0 miles, Acewood III.
Sa, 1/19/2013: 12.15 miles, Lake Monona clockwise.
Su, 1/20/2013: 4.35 miles, Riverside Run, via detour.
Total for week: 26.15 miles.

Thursday, January 10, 2013

1/7/2013 through 1/13/2013

T, 1/8/2013: 4.35 miles, Riverside Run, via detour.        
R, 1/10/2013: 5.0 miles, Acewood III.
Sa, 1/12/2013: 7.3 miles, Monona Terrace.
Su, 1/13/2013: 4.75 miles, Tonyawatha Pop.
Total for week: 21.4 miles.