Wednesday, December 25, 2019

12/23/2019 through 12/29/2019

T, 12/24/2019: 4.75 treadmill miles, including 3.0 miles in 22:08 (7:32, 14:58). 0.5 incline at 1.5, 1.0 at 2.5
W, 12/25/2019: 6.0 miles, 0-3 on the Monon Trail.
Sa, 12/28/2019: 7.6 miles on the White River Greenway.
Su, 12/29/2019: 2.5 treadmill miles, including 3 x 0.5 (8.7, 8.8, 8.9+).
Total for week: 20.85 miles.

Tuesday, December 17, 2019

12/16/2019 through 12/22/2019

T, 12/17/2019: 4.75 treadmill miles in 40:05 (building up to 1.5 incline).
R, 12/19/2019: 5.7 miles, 38th Street U.
Sa, 12/21/2019: 10.1 miles on the Central Canal Twopath.
Total for week: 20.55 miles.

12/9/2019 through 12/15/2019

T, 12/10/2019: 4.6 treadmill miles in 39:54 (building up to 2.0 incline).
R, 12/12/2019: 6.0 treadmill miles in 53:39 (building up to 2.0 incline).
Sa, 12/14/2019: 8.0 miles on the White River Greenway.
Su, 12/15/2019: 2.25 treadmill miles, including 4 x 400 (8.8, 8.9, 9.0, 9.1).
Total for week: 20.85 miles.

12/2/2019 through 12/8/2019

T, 12/3/2019: 8.25 miles on Le Grande
F, 12/6/2019: 4.5 treadmill miles in 38:26.
Total for week: 12.75 miles.

Friday, November 29, 2019

11/25/2019 through 12/1/2019

T, 11/26/2019: 5.6 miles, Centennial Park Loops. No time due to conditions; some effort.
R, 11/28/2019: 5.85 miles on Le Grande.
Sa, 11/30/2019: 7.1 miles, South Hills Road Run.
Su, 12/1/2019: 2.25 treadmill miles, including 4 x 400.
Total for week: 20.8 miles.

Tuesday, November 26, 2019

11/18/2019 through 11/24/2019

T, 11/19/2019: 4.65 miles, Davis Gulch bike parking.
R, 11/21/2019: 6.15 miles on Le Grande.
Sa, 11/23/2019: 10.5 miles, Davis, Dry, Dog, Wakina Sky Road.
Total for week: 21.3 miles.

Wednesday, November 13, 2019

11/11/2019 through 11/17/2019

T, 11/12/2019: 4.6 miles, Centennial Park Loops, including 3.0 miles in 22:19 (7:33, 15:17).
W, 11/13/2019: 6.0 treadmill miles in 52:55 (195 vertical feet).
Sa, 11/16/2019: 7.3 miles, West Side Story.
Su, 11/17/2019: 2.5 treadmill miles, including 3 x 0.5 (8.7, 8.8, 8.9).
Total for week: 20.4 miles.

Friday, November 8, 2019

11/4/2019 through 11/10/2019

T, 11/5/2019: 4.45 miles, Two Hills.
R, 11/6/2019: 5.65 miles on Le Grande.
Sa, 11/8/2019: 10.0 miles to Ten Mile Creek.
Total for week: 20.1 miles.

Wednesday, October 30, 2019

10/28/2019 through 11/3/2019

T, 10/29/2019: 5.6 miles, Centennial Park Loops, including 4.0 miles in 29:47 (7:15, 14:44, 22:15).
R, 10/31/2019: 6.15 miles on Le Grande.
Sa, 11/2/2019: 7.1 miles, South Hills Road Run.
Su, 11/3/2019: 2.25 treadmill miles, including 4 x 0.25 (8.8, 8.9, 9.0, 9.0).
Total for week: 21.1 miles.

Sunday, October 27, 2019

10/21/2019 through 10/27/2019

T, 10/22/2019: 4.45 miles, Two Hills.
R, 10/24/2019: 6.15 miles on Le Grande.
Sa, 10/26/2019: 10.5 miles, Davis, Dry, Dog, Wakina Sky Road.
Total for week: 21.1 miles.
Year to date: 970.5 miles.
Green shoes retired after 508.85 miles.
Blue shoes become outdoor shoes with 27.1 miles.

Friday, October 18, 2019

10/14/2019 through 10/20/2019

T, 10/15/2019: 4.6 miles, Centennial Park Loops, including 3.0 miles in 22:07 (7:26, 14:56).
R, 10/17/2019: 6.15 miles on Le Grande.
Sa, 10/19/2019: 7.3 miles, West Side Story.
Su, 10/20/2019: 2.5 treadmill miles, including 3 x 0.5 (8.6, 8.7, 8.9+).
Total for week: 20.55 miles.

Friday, October 11, 2019

10/7/2019 through 10/13/2019

T, 10/8/2019: 4.45 miles, Two Hills.
R, 10/10/2019: 6.0 treadmill miles in 53:47 (166 vertical feet).
Sa, 10/12/2019: 10.0 miles to Ten Mile Creek.
Total for week: 20.45 miles.

Wednesday, October 2, 2019

9/30/2019 through 10/6/2019

T, 10/1/2019: 5.6 miles, Centennial Park Loops, including 4.0 miles in 30:11 (7:20, 15:08, 22:47).
R, 10/3/2019: 5.85 miles on Le Grande.
Sa, 10/5/2019: 7.1 miles, South Hills Road Run.
Su, 10/6/2019: 2.25 treadmill miles, including 4 x 0.25 (8.7+, 8.8+, 9.0+, 9.1+).
Total for week: 20.8 miles.

Wednesday, September 25, 2019

9/23/2019 through 9/29/2019

T, 9/24/2019: 4.45 miles, Two Hills.
R, 9/26/2019: 5.65 miles on Le Grande.
Sa, 9/28/2019: 12.1 miles on the Mount Helena Ridge Trail. First snow.
Total for week: 22.2 miles.
Year to date: 887.6 miles.
Green shoes at 430.7 miles.
Blue shoes at 16.35 miles.

Tuesday, September 17, 2019

9/16/2019 through 9/22/2019

M, 9/16/2019: 4.6 miles, Centennial Park Loops, including 3.0 miles in 22:26 (7:32, 15:13).
W, 9/18/2019: 4.6 treadmill miles in 40:18 (140 vertical feet).
R, 9/19/2019: 5.25 miles on Le Grande.
Sa, 9/21/2019: 7.3 miles, West Side Story.
Su, 9/22/2019: 2.25 treadmill miles, including 4 x 0.25 (8.7, 8.8, 8.9, 9.0+)
Total for week: 24.0 miles.

9/9/2019 through 9/15/2019

T, 9/10/2019: 4.45 miles, Two Hills.
R, 9/12/2019: 5.65 miles on Le Grande.
Sa, 9/14/2019: 10.5 miles, Davis, Dry, Dog, Wakina Sky Road.
Total for week: 20.6 miles.

Sunday, September 8, 2019

9/2/2019 through 9/8/2019

M, 9/2/2019: 4.6 miles, Centennial Park Loops, including 3.0 miles in 22:05 (7:19, 14:53).
R, 9/5/2019: 6.15 miles on Le Grande.
Sa, 9/7/2019: 7.1 miles, South Hills Road Run.
Su, 9/8/2019: 2.25 treadmill miles, including 4 x 0.25 (8.7, 8.8, 8.9, 9.0+).
Total for week: 20.1 miles.

Saturday, August 31, 2019

8/26/2019 through 9/1/2019

T, 8/27/2019: 4.45 miles, Two Hills.
R, 8/29/2019: 5.65 miles on Le Grande.
Sa, 8/31/2019: 11.3 miles, Davis, Dry, Dog, Wakina Sky Ridge.
Total for week: 21.4 miles.

Wednesday, August 21, 2019

8/18/2019 through 8/25/2019

Su, 8/18/2019: 4.6 miles, Centennial Park Loops, including 3.0 miles in 22:22 (7:43, 15:22).
R, 8/22/2019: 6.15 miles on Le Grande.
Sa, 8/24/2019: 7.3 miles, West Side Story.
Su, 8/25/2019: 2.75 treadmill miles, including 5 x 0.25 (8.7, 8.8, 8.9, 9.0+, 9.1+).
Total for week: 20.8 miles.

8/12/2019 through 8/17/2019

T, 8/13/2019: 4.45 miles, Two Hills.
R, 8/14/2019: 6.55 miles on Le Grande.
F, 8/15/2019: 10.0 miles, to Ten Mile Creek.
Total for week: 21.0 miles.

Wednesday, August 7, 2019

8/5/2019 through 8/11/2019

T, 8/6/2019: 4.6 miles, Centennial Park Loops, including 3.0 miles in 22:15 (7:29, 15:01).
R, 8/8/2019: 6.15 miles on Le Grande.
Sa, 8/10/2019: 7.1 miles, South Hills Road Run.
Su, 8/11/2019: 2.25 treadmill miles, including 4 x 0.25 (8.7, 8.8, 8.9, 9.0).
Total for week: 20.1 miles.

Monday, August 5, 2019

7/29/2019 through 8/4/2019

T, 7/30/2019: 4.45 miles, Two Hills.
R, 8/1/2019: 6.15 miles on Le Grande.
Sa, 8/3/2019: 12.1 miles on the Mount Helena Ridge Trail. Grouse of some kind (ruffed?).
Total for week: 22.7 miles.

Wednesday, July 24, 2019

7/22/2019 through 7/28/2019

T, 7/23/2019: 4.6 miles, Centennial Park Loops, including 3.0 miles in 22:16 (7:28, 15:07).
R, 7/25/2019: 6.15 miles on Le Grande.
Sa, 7/27/2019: 7.3 miles, West Side Story.
Su, 7/28/2019: 2.25 treadmill miles, including 4 x 400 (8.7, 8.8, 8.9, 9.0+).
Total for week: 20.3 miles.

7/15/2019 through 7/21/2019

T, 7/16/2019: 4.45 miles, Two Hills.
R, 7/18/2019: 6.15 miles on Le Grande.
Sa, 7/20/2019: 8.5 miles, An Entertaining Run on Mount Ascension.
Total for week: 19.1 miles.

Monday, July 15, 2019

7/8/2019 through 7/14/2019

F, 7/12/2019: 7.1 miles, South Hills Road Run.
Su, 7/14/2019: 5.25 miles on Le Grande.
Total for week: 12.35 miles.

7/1/2019 through 7/7/2019

Sa, 7/6/2019: 4.45 miles, Two Hills.
Total for week: 4.45 miles.

Friday, June 28, 2019

6/24/2019 through 6/30/2019

T, 6/25/2019: 3.6 miles at Centennial Park, including 5 x 60 seconds.
R, 6/27/2019: 2.6 miles at Centennial Park, including about four pickups.
Su, 6/30/2019: 26.2 miles, Missoula Marathon, in 3:55:13:78.
Total for week: 32.4 miles.

Wednesday, June 19, 2019

6/17/2019 through 6/23/2019

T, 6/18/2019: 4.6 miles at Centennial Park, including 3 x 1.0 (7:23 into the wind, 7:06 with the wind, 7:05 split the wind).
R, 6/20/2019: 8.05 miles on Le Grande (9:00, 18:15, 26:05, 34:10, 42:10, 50:00, 57:50, 66:23).
Sa, 6/22/2019: 10.0 miles to Ten Mile Creek (42:10, 85:06).
Total for week: 22.65 miles.

Thursday, June 13, 2019

6/10/2019 through 6/16/2019

T, 6/11/2019: 5.6 miles at Centennial Park, including 7 x 800 (3:29, 3:21, 3:19, 3:20, 3:17, 3:25, 3:18).
R, 6/13/2019: 5.6 miles at Centennial Park, including 4.0 miles in 30:47 (7:37, 15:35, 23:30).
Sa, 6/15/2019: 15.05 miles on Le Grande (56:45 6, 83:45 9, 1:42:00 11, 2:17:56).
Total for week: 26.25 miles.
Red shoes retired after 525.7 miles.
Green shoes become outdoor shoes with 138.3 miles.
Year to date: 583.45 miles.

Monday, June 10, 2019

6/3/2019 through 6/9/2019

T, 6/4/2019: 6.25 treadmill miles, including 6 x 0.75 (8.2 x 2, 8.3 x 2, 8.2+, 8.3+).
R, 6/6/2019: 6.6 miles at Centennial Park, including 5.0 miles in 39:24 (8:00, 15:50, 24:00, 31:55).
Sa, 6/8/2019: 20.0 miles, to Ten Mile Creek x 2 (variant; 44:40, 1:33:00, 2:17:10, 3:04:10).
Total for week: 32.85 miles.

Tuesday, May 28, 2019

5/27/2019 through 6/2/2019

M, 5/27/2019: 5.5 treadmill miles, including 3 x 0.5 (8.5, 8.6, 8.7) and 6 x 0.25 (8.8 x 3, 8.9 x 2, 9.0 x 1).
R, 5/30/2019: 6.6 miles, Centennial Park Loops, including 5.0 in 38:18 (7:50, 15:30, 23:00, 30:45).
Sa, 6/1/2019: 15.05 miles on Le Grande in 2:18:00 (6 56:30, 11 1:41:30).
Total for week: 27.15 miles.
Year to date: 524.35 miles.
Red shoes at 472.85.
Green shoes at 132.05.

Friday, May 24, 2019

5/20/2019 through 5/26/2019

T, 5/21/2019: 5.25 treadmill miles, including 4 x 1.0 (8.0, 8.1, 8.2, 8.1).
R, 5/23/2019: 8.05 miles on Le Grande in 66:55 (8:30, 17:40, 25:40, 33:50, 42:10, 50:20, 58:35, 66:55).
Sa, 5/25/2019: 20.0 miles, to Ten Mile Creek x 2 (44:20, 1:32:00, 2:18:15, 3:05:33).
Total for week: 33.3 miles.

Wednesday, May 15, 2019

5/13/2019 through 5/19/2019

T, 5/14/2019: 5.6 miles at Centennial Park, including 8 x 800 (3:29, 3:37, 3:22, 3:37, 3:23, 3:37, 3:21, 3:28).
R, 5/16/2019: 5.5 treadmill miles, including 5.0 miles in 38:27.
Sa, 5/18/2019: 15.05 miles on Le Grande (59:00 6, 86:30 9, 2:19:32 15.05).
Total for week: 26.15 miles.

Friday, May 10, 2019

5/6/2019 through 5/12/2019

T, 5/7/2019: 5.5 treadmill miles, including 3 x 0.5 (8.6, 8.7, 8.8) and 6 x 0.25 (8.9 x 3, 9.0 x 3).
R, 5/9/2019: 4.6 miles on the bike path, including 3.0 miles in 22:18 (7:20, 15:00).
Sa, 5/11/2019: 18.2 miles (9.1 miles north x 2). 40:20, 1:24:40, 2:05:20, 2:49:11.
Total for week: 28.3 miles.

Sunday, May 5, 2019

4/29/2019 through 5/5/2019

T, 4/30/2019: 4.6 miles, including 3 x 1.0 miles (7:01, 7:18, 7:10).
R, 5/2/2019: 10.05 miles on Le Grande in 86:04 (9:00 1, 18:50 2, 44:00 5, 52:25 6, 69:00 8, 86:04 10.05).
Sa, 5/4/2019: 13.0 miles, Country Club x 2 in 1:59:06 (29:40 down, 60:00 up and a block short, 88:45 down and a block short, 119:06 up).
Total for week: 27.65 miles.

Wednesday, April 24, 2019

4/22/2019 through 4/28/2019

T, 4/23/2019: 5.6 miles, Centennial Park Not-Loops, including 7 x 800 (3:34, 3:27, 3:23, 3:40, 3:25, 3:37, 3:21).
R, 4/25/2019: 8.05 miles on Le Grande in 65:44 (8:40, 17:30, 25:15, 33:20, 41:20, 49:10, 57:15 (?), 65:44).
Sa, 4/27/2019: 17.1 miles, 7.1 miles short of Montana Wild (33:00, 68:00) plus 10.0 miles to Ten Mile Creek (1:54:00, 2:43:35).
Total for week: 30.75 miles.

Wednesday, April 17, 2019

4/15/2019 through 4/21/2019

T, 4/16/2019: 5.25 treadmill miles, including 5 x 0.75 (8.3+ x 2, 8.4+ x 2, 8.5++).
R, 4/18/2019: 5.9 miles, Centennial Park Loops, including 5.0 miles in 39:51 (7:20 downhill, 15:20 flat, 23:20 flat, 31:35 flat, 39:51 uphill). Illness? Wind? Torpor?
Sa, 4/20/2019: 15.0 miles in 2:20:30, 9.1 miles north (40:50, 85:20) plus 5.9 miles on Le Grande (114:20 [?], 140:30).
Total for week: 26.15 miles.

Wednesday, April 10, 2019

4/8/2019 through 4/14/2019

T, 4/9/2019: 5.25 treadmill miles, including 10 x 0.25 (8.8 x 3, 8.9 x 3, 9.0 x 3, 9.0+).
R, 4/11/2019: 5.9 miles, Centennial Park Loops, including 5.0 miles in 38:37 (7:15 downhill, 15:05 flat, 22:55 flat, 30:40 flat, 38:37 uphill).
Sa, 4/13/2019: 14.15 miles, modified Run Wild x 2, in 2:09:42 (33:40 [slight wrong turn], 1:06:20, 1:36:45, 2:09:42).
Total for week: 25.3 miles.

Wednesday, April 3, 2019

4/1/2019 through 4/7/2019

T, 4/2/2019: 4.5 treadmill miles, including 3 x 1.0 (8.1, 8.2+, 8.3+).
R, 4/4/2019: 3.9 miles, Centennial Park Loop, including 3.0 in 23:06 (7:30 downhill, 15:15 flat, 23:06 uphill).
Sa, 4/6/2019: 10.0 miles to Ten Mile Creek in 87:52 (43:15).
Su, 4/7/2019: 4.45 miles, Two Hills.
Total for week: 22.85 miles.

Wednesday, March 27, 2019

3/25/2019 through 3/31/2019

T, 3/26/2019: 5.0 treadmill miles, including 6 x 0.5 (8.5 x 2, 8.6 x 2, 8.7, 8.7+).
R, 3/28/2019: 7.8 treadmill miles, including 7.0 miles in 59:28 (112 vertical feet after 4.0 miles).
Sa, 3/30/2019: 13.25 miles (6.15 miles on Le Grande [31:45, 60:00]; 7.1 miles, South Hills Road Run) in 2:13:50.
Total for week: 26.05 miles.

Wednesday, March 20, 2019

3/18/2019 through 3/24/2019

T, 3/19/2019: 4.25 treadmill miles, including 4 x 0.75 (8.2, 8.3, 8.5, 8.6+).
R, 3/21/2019: 5.9 miles, Centennial Park Loops, including 5.0 in 39:19 (7:05 downhill, 14:50 flat, 22:45 flat, 30:45 flat, 39:19 uphill).
Sa, 3/23/2019: 12.15 miles on a country road in 1:59:53 (63:57).
Su, 3/24/2019: 4.65 miles, Davis Gulch bike parking.
Total for week: 26.95 miles.

Friday, March 15, 2019

3/11/2019 through 3/17/2019

T, 3/12/2019: 4.5 treadmill miles, including 8 x 0.25 (8.8 x 3, 8.9 x 3, 9.0, 9.1+).
R, 3/14/2019: 5.9 miles, Centennial Park Loops, including 3.05 miles in 23:58 (7:57, 16:00).
Sa, 3/16/2019: 10.0 miles to Ten Mile Creek, in 92:54 (45:20).
Total for week: 20.4 miles.

Sunday, March 10, 2019

3/3/2019 through 3/10/2019

Su, 3/3/2019: 6.0 treadmill miles in 53:28 (185 vertical feet).
T, 3/5/2019: 4.55 treadmill miles in 40:00 (196 vertical feet).
Sa, 3/9/2019: 9.4 miles on Le Grande (all the way to 12).
Total for week: 19.95 miles.
Marathon training begins next week.

Wednesday, February 27, 2019

2/24/2019 through 3/2/2019

Su, 2/24/2019: 5.5 miles, Centennial Park Loops.
T, 2/26/2019: 4.6 treadmill miles in 40:05 (195 vertical feet).
R, 2/28/2019: 4.5 treadmill miles in 39:30 (0 vertical feet).
Sa, 3/2/2019: 7.1 miles, South Hills Road Run.
Total for week: 21.7 miles.

Thursday, February 21, 2019

2/17/2019 through 2/23/2019

Su, 2/17/2019: 6.15 miles on Le Grande.
W, 2/20/2019: 4.5 treadmill miles in 38:45 (169 vertical feet).
Sa, 2/23/2019: 9.4 miles on Le Grande (all the way to 12).
Total for week: 20.05 miles.

Sunday, February 10, 2019

2/10/2019 through 2/16/2019

Su, 2/10/2019: 5.5 miles, Centennial Park Loops. -13 degrees Fahrenheit.
T, 2/12/2019: 4.65 miles, Davis Gulch bike parking.
R, 2/14/2019: 4.55 treadmill miles in 39:55 (254 vertical feet).
Sa, 2/16/2019: 7.3 miles, West Side Story.
Total for week: 22.0 miles.

Sunday, February 3, 2019

2/3/2019 through 2/9/2019

Su, 2/3/2019: 6.0 treadmill miles in 53:47 (123 vertical feet).
T, 2/5/2019: 4.5 treadmill miles in 39:56 (187 vertical feet).
Sa, 2/9/2019: 5.0 treadmill miles in 44:39 + 4.0 treadmill miles in 38:52.
Total for week: 19.5 miles.

Sunday, January 27, 2019

1/27/2019 through 2/2/2019

Su, 1/27/2019: 5.25 miles on Le Grande.
T, 1/29/2019: 4.65 treadmill miles in 39:57 (50 vertical feet).
R, 1/31/2019: 4.25 treadmill miles, including sort of 2 x 1.0.
Sa, 2/2/2019: 7.1 miles, South Hills Road Run.
Total for week: 21.25 miles.

1/20/2019 through 1/26/2019

Su, 1/20/2019: 6.15 miles on Le Grande.
T, 1/22/2019: 4.75 treadmill miles in 39:51 (178 vertical feet).
Sa, 1/26/2019: 10.0 miles to Ten Mile Creek.
Total for week: 20.9 miles.

Wednesday, January 16, 2019

1/13/2019 through 1/19/2019

Su, 1/13/2019: 5.5 miles, Centennial Park Loops.
T, 1/15/2019: 4.5 treadmill miles in 39:49 (seven vertical feet).
R, 1/17/2019: 4.25 treadmill miles, including 4 x 0.25 (8.0, 8.5, 9.0, 9.0)
Sa, 1/19/2019: 7.1 miles, South Hills Road Run.
Total for week: 21.35 miles.

Sunday, January 6, 2019

1/6/2019 through 1/12/2018

Su, 1/6/2019: 6.15 miles on Le Grande.
T, 1/8/2019: 4.65 treadmill miles in 40:05 (282 vertical feet)
Sa, 1/12/2019: 9.4 miles on Le Grande (all the way to 12).
Total for week: 20.2 miles.

1/1/2019 through 1/5/2019

T, 1/1/2019: 4.65 miles, Davis Gulch bike parking. -1 degrees Fahrenheit.
R, 1/3/2019: 4.5 treadmill miles in 39.56. 105 vertical feet.
Sa, 1/5/2019: 7.3 miles west.
Total for short week: 16.45 miles.