Wednesday, February 18, 2009

Slacker Week

Well, last week was a real slacker week for me. I had planned three bike rides and three runs with one of the runs being a 12 miler. As it turned out I did get in three runs, but only for a total of 10 miles. As for the bike riding, I got in one ride for 8.35 miles.

Now I need to get my momentum back and move ahead. I will try this week to complete last week's workouts. That means three runs including a long run of 12 miles, but I may settle for 10 miles for the long run it just depends on the weather on long run day. I also plan to get in three rides this week.

So far I am on pace, I have completed one ride of 7.8 miles and have run once for 4 miles. Today is my second ride of the week which will be on the bike trainer because it is raining today.

We will see if I make it through the week's scheduled workouts as planned.

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Thursday, February 12, 2009

LostTrailRunner Episode 19 completed

Episode 19 is now in iTunes.

Notes for Episode 19:

I called in twice, once from Stone Mountain and the other after the ATC 1 Hour Run.

Podcast call-In line: 206-203-0380

Run on the trail at Stone Mountain and ramble on about various subjects including the 1 hour run.

Song: "So Very Far Away", by Lazlo from Carrollton, GA

Finished up trail run.

E-mail ID:


Saturday, February 07, 2009

ATC 1 Hour Run

Spent the morning running around in circles at the Emory University track. Got in 6.11 miles in 1 hour, slow but ok. Proof that I need to do speed work.

I think 6.11 miles in one hour works out to about a 9:49 per mile pace, not exactly the pace I was looking for at this race.

I was planning on running slow, but not that slow. I had planned on an overall pace of 9:30 per mile. Not that much faster than what I did, but 19 seconds per mile would have given me about 6.3 miles for the hour.

Much work to do, but I have the time.

Thursday, February 05, 2009

New Episode of Podcast Published

Just sent episode 18 of LostTrailRunner podcast to iTunes.  

Here are the contents:

Van Aaken Method by Ernst van Aaken

Call In Number: 206-203-0380

I called in after Trail run 

Song: "Steel Wheels Whine" by Lazlo a local GA band

Talk about my training while riding home from run.

E-mail ID:

Sunday, February 01, 2009

Pretty Good Week

Good week, got in all my runs. I had planned to run 12 miles on Saturday and only ran 10 miles, but I felt good. I didn't do any cross-training even though I should have, but the cross-training is optional anyway.

Completed Podcast Episode 17 and it is in iTunes now.

This coming week is going to be a trail running week, I feel the need to run in the woods.