My shin felt fine this morning, so I ran. I dropped into lactate threshold pace for about 4 miles, which I haven’t done in a long time. I’m defining lactate threshold as 162-176 bpm – a little discouraging to see the pace/ mile that corelates with that right now, but it felt good [...]
Archive for December, 2007
Run – 1.3 hours – 12/31/2007
Posted in Run, keith granger, marathon training, running, wenatchee on December 31, 2007 | Leave a Comment »
Week 12/24/2007 – 12/30/2007
Posted in Run, Running Blogs, keith granger, marathon training, running, wenatchee on December 30, 2007 | Leave a Comment »
70 miles in 9.7 hours.
Mo
10.07
7:55/m
Recovery
156 bpm
76%
Tu
Rest
Merry Christmas!
We
10.01
9:01/m
Recovery
140 bpm
64%
Th
12.14
8:09/m
Med Long Run
152 bpm
73%
Fr
7.03
8:41/m
Recovery
145 bpm
68%
Sa
20.49
8:07/m
Long Run
151 bpm
72%
Su
10.44
8:36/m
Recovery
144 bpm
67%
Run – 1.5 hours – 12/30/2007
Posted in Run, Running Blogs, keith granger, marathon training, running, wenatchee on December 30, 2007 | Leave a Comment »
I hurt my left shin in the first half mile of this run. I suspect it’s from running in used up shoes more than anything I did today. It’s sore enough right now that I’ll consider taking tomorrow off to rest it.
Sunday Workout: Run, 1:29:51, 10.44 miles, 8:36/ mile, 144 bpm
Run – 2.7 hours – 12/29/2007
Posted in Run, Running Blogs, keith granger, running, wenatchee on December 29, 2007 | Leave a Comment »
Damn Snow! I jumped back and forth between the trail and road trying to find some snow-plowed running space and then did a whole bunch of out and backs on a 3 mile section of trail that was pretty clear – it seemed like a really long run. My splits: 8:07, 8:25, [...]
Run – 1 hours – 12/28/2007
Posted in Run, Running Blogs, keith granger, marathon training, running, wenatchee on December 28, 2007 | Leave a Comment »
Friday Workout: Run, 1:01:08, 7.03 miles, 8:41/ mile, 145 bpm
Run – 1.7 hours – 12/27/2007
Posted in Run, Running Blogs, keith granger, marathon training, running, wenatchee on December 27, 2007 | Leave a Comment »
Thursday Workout: Run, 1:39:00, 12.14 miles, 8:09/ mile, 152 bpm
Run – 1.5 hours – 12/26/2007
Posted in Run, Running Blogs, keith granger, marathon training, running, wenatchee on December 26, 2007 | Leave a Comment »
Wednesday Workout: Run, 1:30:15, 10.01 miles, 9:01/ mile, 140 bpm
Run – 1.3 hours – 12/24/2007
Posted in Run, Running Blogs, keith granger, running, wenatchee on December 24, 2007 | Leave a Comment »
Monday Workout: Run, 1:19:45, 10.07 miles, 7:55/ miles, 156 bpm
Week 12/17/2007 – 12/23/2007
Posted in Run, Running Blogs, keith granger, marathon training, running, wenatchee on December 23, 2007 | Leave a Comment »
79 miles in 11.0 hours.
Mo
10.21
8:30/m
Recovery
143 bpm
66%
Tu
7.0
Treadmill
8:02/m
Recovery
151 bpm
72%
We
13.01
8:11/m
Med Long Run
151 bpm
72%
Th
12.04
8:20/m
Med Long Run
149 bpm
71%
Fr
6.94
8:14/m
Recovery
150 bpm
71%
Sa
20.01
8:05/m
Long Run
151 bpm
72%
Su
10.03
8:45/m
Recovery
141 bpm
65%
Run – 1.5 hours – 12/23/2007
Posted in Run, Running Blogs, keith granger, marathon training, running, wenatchee on December 23, 2007 | 3 Comments »
It was too snowy and icy to stride out at all this morning. I started out with the ice spikes on, but ended up carrying them in my hands for most of the run because the new snow kept packing in between my shoes and the overshoes. The spikes are only 1/8 inch long [...]
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