Training Log Download for Susan Barth
7/01/2006 - 9/19/2006
Date	Distance	Workout Name	Comments
07/01/2006	10	Easy Run	Legs a little tired today, but nice run with the group. Pace was between 7-7:20. Plesant run overall.
07/01/2006	4	Easy Run	At start of run thought it was going to be a rough run, but ended up being okay. 7:30-7min pace. Just stayed nice and relaxed.
07/01/2006	0
07/02/2006	10	Easy Run	The actual intensity of this run was probably easy/moderate. Good run overall. Relaxed but steady strong pace once I got going. Ended up running with Jeff Rizer (sorry if that isn't how you spell it) and company. Ran the 10 mile loop from Stoney boat launch. Once got back on the path time was between 6:45 and 7. Tried to ease back to 7 min pace, but once I hit the downhill miles those were a little quicker. Those guys are a fun group to run with. As Jeff pointed out it was pretty warm and humid this morning. I think that is what I was feeling towards the end. Because after I got some water, my legs didn't feel like I had ran that hard.
07/02/2006	4	Easy Run	Feeling for this one was on the good end of average. Nice relaxed and comfortable but decent run. About 7:30-7 min pace. Legs felt better than they did this morning.
07/03/2006	8	Easy Run	Feeling was on the good end of average. Legs felt pretty good today, just dehydrated by the end of the run (basically could have ran through a bunch of sprinklers and wouldn't have been able to tell the difference). Just ran really relaxed and comfortable today. When I got on the trail pace was just a little under 7 and I think I was pretty steady the whole way (maybe a little slower at the beginning). Nice run overall.
07/04/2006	1	Competition	This race was interesting. The pace was about what I expected based on workouts. I've always had to work really hard to have speed and since my quarters on the track have been 79 point somethings, this was pretty close. On the track they feel like I am running pretty close to all out, so I was happy to string 4 of them together. Definately got out slower than the majority of the racers, but had the fun of seeing how many I could catch and passing people the whole way. Felt strong at the end, the legs just wouldn't go any faster. The sad part is after I crossed the finish line I felt like I could have jogged back to the starting line and done it again (I'll just think of that as extra fuel for Utica). Overall this was a very enjoyable way to get one last quicker (relative) speed workout in before heading to Utica.
07/04/2006	1200		Legs felt much looser and relaxed after the swim. After the "race" this morning, my right hamstring got kind of touchy, but I think this swim helped work it out.
07/05/2006	9	Easy Run	Really nice run today. Got to run with the group which was nice. Perfect temperature and lower humidity felt great. Plus my legs felt good. Nice relaxed and comfortable but decent pace.
07/05/2006	4	Easy Run	Just a good running day all around. Stayed relaxed but decent for this run. 7:30-6:50 pace.
07/06/2006	8	Easy Run	Another really nice run. I could handle this weather year round. Doesn't get much better than this. I felt good on the run too (more important than the weather). Ran Tinken-Brewster-Dutton-PCT(and added on). When I got on the trail I was just under 7 min pace, so most of the run was probably 7:30-7 min pace. Nice relaxed and comfortable run.
07/07/2006	6	Easy Run	Feeling was on the good end of average. Ran about the first three miles with the girls around town a little and over to the track to watch Desi's workout. Picked it up a little on the track to a more relaxed stride and kept that pace for the last three. Nice run overall.
07/07/2006	4	Easy Run	Nice run with the whole group. Relaxed but decent pace in Canada. My right achilles started to hurt during the run and was pretty sore afterwards so I iced it. This hadn't bothered me at all before, so maybe it was just running right after the car ride.
07/08/2006	6	Easy Run	Relaxed and easy 6 on the Boilermaker course. Stayed with the girls for the first four at a pace of about 7:27-7:51, then picked it up to a more relaxed stride for the last 2. Achilles felt a lot better than yesterday and it was a pretty nice run overall. Very impressed with a town that has permanent race markers for a race and a permanent archway for the finish.
07/09/2006	9.33	Competition	Very tough course, but very impressively organized race. Terrible mental race. Went out good for the first couple of miles, but lost it mentally in the middle. Tried to pull it back together the last 1.3 miles, but that is too late to do much. This was a bad end to a decent segment. I feel that this was a good training segment for me, but a bad racing segment. Looking back I'm happy with the gains I made training wise and that I really feel good running again in general. I'm still having a tough time making the mental switch from track racing and even splits every 400 (something to focus on besides how hard you are running) to road racing (where you need to feel it and go).
			I am really excited for the next segment and ready to go after that marathon (and race the whole 26.2 miles correctly).
07/20/2006	8	Easy Run	Feeling was the low end of average. My hips just wouldn't move today. I was very tight and even found myself just concentrating on putting one foot in front of the other during the run. Like my body had forgotten how to run over the last 10 days. The rest of me felt fine though so I know tomorrow will be better.
07/20/2006	0
07/21/2006	8	Easy Run	Quicker pace than yesterday. Felt pretty good for first four, but by the last four I was feeling the quicker pace. On the trail for the last four slowed down a bit after dropping Dot off and pace was 7:20-7:30. Big change from yesterday though. Hips were looser. Paid for the quicker run the rest of the day though. I was very sore and stiff.
07/22/2006	8.5	Easy Run	Ran early today so I could go help out at the S.O. race. Kept the pace nice and relaxed to try to give my legs a chance to relax (and not to repeat the feeling after yesterday's run). Ran Winkler loop at about 7:30 pace. Run actually felt okay. Not good but I am getting farther away from the significant tightness of Thursday. I really don't like the fact that now 7:30 pace feels more difficult than 7 min pace did two weeks ago, but I guess that is just the after affects of down time.
07/23/2006	10	Easy Run	Good morning for a run. Nice run with Tracy Rizer. Pace was relaxed (around 7:30) and I was having fun running with her, so just ran the group run loop with her. Now that I am comfortable running the distance again, hopefully pace will start coming back. Got a massage today so hopefully that will help also.
07/23/2006	0
07/24/2006	8	Easy Run	Nice run today. I think the massage yesterday helped. Ran first 18 min easy with the girls, then I felt like picking it up some, so I ran the next 37 min at a strong moderate but comfortable pace. Worked out perfect because I ended up hooking up with the girls for the last 5 min and jogged it easy into Starbucks with them.
07/25/2006	8.5	Easy Run	Good strong run today. Started off pretty easy for the first 10min, then started to pick it up. Mel, Dot, and Yolanda decided to go harder today, so when they ran by I tried to go with them so that I could run with them today. Ran with Dot and Yolanda for about 2-3 miles, but then they pulled away, not sure if I slowed down or they sped up, but just couldn't keep up without making it a really hard run. By the time I got a pace on the trail I was running 6:50s, and ran relaxed but decent the rest of the way in between 6:50-7. Overall pleased with the run. Good effort and trying to get my body comfortable running a little quicker again after the break.
07/26/2006	8.5	Easy Run	Really nice run today. Was fun to run as a big group. Nice steady pace, decent but relaxed and comfortable. Probably 7-7:10 pace for most of it. Starting to get back to where I was before the break at least with the easy runs.
07/26/2006	0
07/27/2006	8.5	Easy Run	Overall good run today. Effort was more than it should have been for around 7 min pace, I think the humidity got to me around mile 4-5. I could have jumped in a pool after the run, and I don't think it would have made much of a difference :).
07/28/2006	8.5	Easy Run	Nice relaxed and comfortable run with the group. Ran Winkler loop and estimate about 7:30 pace.
07/29/2006	8	Easy Run	Nice run. Ran easy with the girls to Bloomer, we picked it up a little in Bloomer park, and then I kept the relaxed and comfortable but decent pace up back to the condo.
07/29/2006	0
07/29/2006	1600		Swim felt good :)
07/30/2006	9	Easy Run	Lake Orion course (9.2-9.3 loop). Strong moderate pace today. Splits were all over the place with the varied hills. The heat and humidity made the pace seem a little tougher than it really was. Overall pleased with the run, I think the course still won this one but I put up a better fight today than last time. Mile splits (7:13,6:52,6:33,7:06,6:25,6:35,6:51,6:56,6:45, 1:55).
07/31/2006	10	Easy Run	Nice run. Ran from the condo to Sheldon estates and then back to the condo with an add on of Dino/PCT. Enjoyable run all around. Relaxed and comfortable pace.
08/01/2006	10	Easy Run	Despite the heat and humidity this was a really nice run. Ran Shepherd loop plus add on to get 10. Ended up running on my own after about the first 2 miles because I wanted to make today a decent run since I'll be at camp tomorrow. On the way out got one split at 7:30 pace before turning off PCT, on the way back was very comfortable and relaxed at 6:52-7:02 pace. Around 8 miles started to feel the weather conditions so stopped by the tennis courts for a water drink. Finished soaked with sweat, but good run.
08/02/2006	8	Easy Run	Chopped up 8 mile run at camp.
08/03/2006	10	Easy Run	Nice run with Kelly this morning. Ran Winkler loop and then added on. Feeling was on the lower end of average today. Averaged about 7:30 pace for the loop. Felt like we were running quicker. Was relaxed but this pace felt tougher today than it should have. Kelly looked really good and comfortable this morning though.
08/03/2006	0
08/04/2006	17	Long Run	Good run overall. Since this was my first long run in a while took it conservatively. Pace was about 7:22-7:30 for most of it. Ran with Yolanda for all of it and Taren (sorry I know that is probably spelled wrong) for most of it. Lucked out with the weather on this one. Ran the Gunn loop (with the dino detour) and out and back 3 miles from Sheldon to Stoney Creek Park. My hamstrings were pretty tired by the end, but overall not too bad.
08/05/2006	8	Easy Run	Nice run this morning. Relaxed and comfortable but decent pace with the group. Ran upper bloomer loop today.
08/05/2006	4	Easy Run	Feeling was on the lower end of average for this one. Just felt really tight and it took quite a while to warm up. Just went with how I was feeling and ended up running around 8 min pace for the first mile, 7:30ish for the next two, and just under 7 for the last one. By the end felt like I was running smoother. Got a massage later in the afternoon so hopefully that will help loosen me up some.
08/06/2006	10	Easy Run	Nice run with the group. Out and back at Stoney. Legs were pretty sore to begin with but loosened up by the end. Nice relaxed but decent pace. First mile was around 7:40ish and gradually worked down to around 6:50ish for the last two.
08/06/2006	0
08/07/2006	8	Tempo Run	Not a good way to start the new segment. 8 mile cut-down starting from 7 and dropping 10 seconds/ mile. Started at mile 6 and ran backwards on Stoney to mile one and then back to mile 4. Actual splits(6:55,6:44,6:38,6:25,6:21,6:44,6:43,6:23).
08/08/2006	8	Easy Run	My left hamstring was really sore and tight this morning. Had to run with short baby steps. Took it nice and easy with the group (don't think I could have gone much faster though and still kept my stride "safe"). Took about 4 miles for it to loosen up to where I didn't feel like I was shuffling my left foot.
08/08/2006	4	Easy Run	Ran really easy again with short baby strides, which makes 8 min pace feel kind of challenging. Just not relaxed at all trying to be careful and just get it done. Ran 8 min pace for first two, stopped and stretched, and then progressed down to 7:30 pace on the way home. Felt a little better by the end, but glad to be done running for the day. P.M. run felt less sore than A.M. run, so hopefully just one more day of this and it will be loosened up and ready to go hard again.
08/09/2006	10.5	Easy Run	Great day for running weather wise. Started out with the group to run to Sheldon Estates. Once we got to the trail part, I went right when they started the trails on the left so that I could stay on the flatter terrain, to let my hamstring heal some more. Stayed with the short baby steps today. Still sore but better than yesterday. By the end of the run I felt like I almost had a normal easy day stride back and wasn't guarding as much. Took a nap and it tightened up some, but use the ultrasound at work and stretched it some, so hopefully that will help.
08/10/2006	10	Easy Run	Was suppose to have a workout today, but because of the hamstring, up coming relay race, and wanting to get this thing cleared up ASAP it was decided an easy run would be the smarter choice. Ran 10 miles at stoney park. Better than yesterday. I could run without scuffing my left foot which is an improvement. Got a somewhat comfortable stride at 7:10ish pace. If it keeps improving at this rate I'll be ready to go by Saturday and hopefully done with this thing. At the beginning of this segment Keith and Kevin said the mileage was the most important so at least I have been able to keep that up.
08/10/2006	0
08/11/2006	8	Easy Run	Relaxed and easy run on the first leg of the Chrystal Lake course plus an add on.
08/12/2006	5	Tempo Run	I'm okay with how this played out. Felt like a good hard tempo run. "Race" atmosphere set it up perfect for that. Hamstring was a little touchy during the run, but held up nicely. I think I am over the tender phase with it, and now just need to keep treating it and it will ease its way out and be gone for good. I think continuing to take it easy Thursday and Friday was the key to stopping it ASAP instead of turning it into a chronic issue. Don't need to baby it as much while running now. Anyway, did a 10 min shake-out at 6am, warm-ups during legs two and three, ran leg 4, and then cool-down during leg 5 and after the race. Time for my leg was 31:34, Kevin thinks it is about 5 seconds long. My splits were (6:15, 6:22, 6:18, 6:16, and 6:23 (minus around 5 seconds). After I passed the three people that were around me at the hand-off within the first 1/2 mile I never saw another runner the whole time. Felt wierd to try to run hard again after running slower with short baby strides the last week. This was a really fun event overall. I have to admit I am very suprised no one has been hit or there haven't been any car accidents associated with this event and the craziness, but it was a lot of fun. The whole trip was really nice.
08/13/2006	8	Easy Run	It was a really cool morning (compared to what it has been) and great for running. Ran out and back at the group run at the Cider Mill. Started out pretty slow and stiff. Once my hamstring warmed up and I got going I actually felt pretty good. Strong and decent but relaxed and comfortable run.
08/13/2006	4	Easy Run	Legs were a little tired and sore, but not too bad overall. Hamstring is warming up quicker. 7:30-7 min pace.
08/13/2006	0
08/14/2006	10	Easy Run	Nice run. Relaxed and comfortable, but decent pace. Ran Winkler loop with add on to make 10. Hamstring is starting to feel much better. In the safe stage now. Won't comment on it again unless something changes for the worse.
08/14/2006	4	Easy Run	First half felt tired and sluggish. Second half felt better. Ran in Clarkston right after work. Asked the people at my clinic for some new ideas of where to run. The secretary told me to try this one road. I did and it ended up being up or down the whole way.
08/15/2006	8.5	Easy Run	Good run today. Ran Dutton/group run loop from condo. Tried to keep today relaxed but decent. Lost 3 of the girls up Dutton and then caught up with two of them when we were back on the trail. After Dutton the pace quickened and everyone basically ran alone for a while. When I got on the trail the first 1/2 mile split I got was 6:34 pace, and then slowed to 7-7:10 once I caught Des and Dot and we ran in nice and comfortable. Had intended to run slower today because legs are feeling a little tired, but I didn't want to get totally left behind.
08/15/2006	4	Easy Run	Feeling was on the good end of average. Ran 7:30-7 pace. Relaxed but decent.
08/16/2006	18	Long Run	Great day for a long run. Ran Gunn loop with Mount Vernon/Snell add on and then down around the library and back. Feeling was on the lower end of average today. Didn't feel bad, but definately didn't feel good. Just felt okay. Ended up being exactly 18 based on G-map and my calculations of add-on. Started off pretty easy, once we hit Gunn the pace quickened. Lost the group for a while in the Gunn hills. Caught up to them right before the drink stop. Ran with the group to the next drink spot and felt okay but like I was on the edge of what I could hold for another 10 miles. First split on Mount Vernon had us just under 7 min pace (I think) after that the group took off and I just tried to maintain that pace the rest of the run. I think I was pretty close to 7 the rest of the run based on splits with the van. Felt like I was crawling though watching everyone else pull away. Makes it difficult to judge just how this went. I should be happy because I do think this was the quickest 18 miler I've done, but getting dropped doesn't make it feel that good. The long runs we did in the winter were much slower. I'm learining there is a big difference between winter long runs and summer long runs. Definately felt the difference by the end. Next time round this will go better. I have to remember the first time I ran 16 miles here last summer I ran 7:30s the whole way and was just happy to finish. This run was about 20 seconds/mile quicker than the 17 miler I did. Need to take it easier the next two days to be ready for the workout on Saturday.
08/17/2006	10	Easy Run	Feeling was on the good end of average. Ran upper bloomer loop with PCT add on. Based on what we were doing on the PCT was probably around 7:30 pace for most of run. Was a relaxed and easy nice run.
08/17/2006	4	Easy Run	After an Ormsbee rub-down. Felt pretty okay. 7:45-7 pace. Concentrated on keeping it easy to prepare for Saturday.
08/17/2006	0
08/18/2006	8	Easy Run	Ran Shepherd loop super easy with the group today. Pace was 7:25-7:45 on trail for second half of the run and first half was about the same pace. Had three guest with us today which made for a nice size group and lots of chatter which made the run go by fairly quickly.
08/18/2006	4	Easy Run	Felt pretty sluggish at the beginning, but better by the end. Ran relaxed but decent pace on my Clarkston loop.
08/19/2006	8	Aerobic Capacity Intervals	Very pleased with this work-out. 4-3-1 with one mile jog between. Goal pace was 6:12. Partners were Kelly and Terra. (6:10,6:09,6:11,6:08)9:03(6:10,6:10,6:10)8:55(6:05) The one mile jog times include all the time from the end of the repeat to the start of the next one, so the water breaks were included. Very good feeling to actually hit a workout.
08/19/2006	0
08/20/2006	10.5	Easy Run	Feeling was on the good end of average. Ran with Mel, Jackie, Leah, John, and Christian. It was a really nice run. Relaxed but strong decent pace. Estimate around 7:04 average for Hart Middle school loop. Legs a little sore but not too bad during the run. Pretty achy in church though afterwards.
08/20/2006	4	Easy Run	This turned out to be a very nice run. Started off slow and stiff, but ended up feeling pretty good by the end. Maybe just excited this is my first week over 100 miles. Got a massage afterwards that I think will help loosen up the legs.
08/21/2006	8	Easy Run	Nice run. Ran modified bloomer loop and then PCT add-on. Relaxed but decent pace. Legs sore at the beginning but felt better by the end.
08/21/2006	4	Easy Run	This run ended up being much better than I though it would. Kind of sore and stiff to start out with but felt much better at the end. Kept the pace relaxed and comfortable but decent. Started out slower and picked it up as it felt comfortable and good. Was suprised I ended up averaging just under 7 for the loop. Nice run.
08/22/2006	20.5	Long Run	Felt really good today. Very pleased with the run overall. I think I ended up running just as fast or faster overall compared to the 18 miler last week and I felt more comfortable and relaxed. Kept my pace steady and relaxed once I got going. Ran most of the way alone with the girls about 1/8-1/4 mile ahead of me. Ended up catching the girls just before we reached the duck pond without really trying. On PCT at the end of the 16 mile portion my miles were 6:54, 6:46, 6:45, 6:43 and those felt very comfortable and good. After the duck pond tried to just stay relaxed and steady and added on to get 2:30. Mileage was probably a little under 21 by the time I got back to the condo. Got a cramp in my side around 2:25, but by 2:28 it was gone. This was a good course. Good mix of hills and flat. And the run actually went by pretty quickly. It was nice to have Don out there with the gatorade.
08/23/2006	8	Easy Run	Ran sheldon estates workout loop relaxed and easy. Legs were a little tired, but really not too bad.
08/23/2006	4	Easy Run	Relaxed and easy but decent 7:40-just under 7 min pace.
08/24/2006	10	Easy Run	Feeling was on the good end of average. Ended up running with Desi and Yolanda for the whole run. Ran Snell loop with Bear Park plus PCT add-on. Relaxed and decent pace. Ended up being about 7:05ish on the trail at the end. Hips/glutes are tight and sore, but legs felt less tired than yesterday.
08/24/2006	4	Easy Run	Felt good on this run. Weather couldn't decide if it wanted to rain or not. It would for a little bit and then it would stop and then repeat the whole cycle. 7:40-6:50ish for this run. Kept it nice and relaxed but picked it up as I felt good to get the legs going a little more and get out of the rutty jog feeling.
08/25/2006	8	Easy Run	Felt on the good end of average. Kept the run pretty easy today. Shepherd loop with add-on. First 1/2 of run was 8-7:40ish and last half was a little quicker but still very easy and relaxed at 7:40-7:10ish. Legs were getting tight with the slower stuff so I picked it up a little to be more relaxed.
08/26/2006	10	Competition	I put average down for feeling. Feeling was average for a regular run, but bad for a race. Anyway, it was a neat experience to get to run the famous Crim 10 mile. I felt like it was almost a crime being a serious runner in Michigan and having not run it yet. It is definately a very well run and great event. As for my race. I am glad to be done racing until Chicago. 8 weeks to train and focus on that marathon. Half-way split was 31:52. Did a 10 min shake-out at 4:30am. 2 mile warm-up. 3 mile cool-down.
08/27/2006	10	Easy Run	Nice run out at Lake Orion. Kept the run nice and relaxed because of the combo race yesterday and workout tomorrow. Legs were a little tired. Main reason I know that is we averaged 7:36 for the 9.2 mile loop and the effort felt faster than that.
08/27/2006	4	Easy Run	Pleasant run. Kept it realxed and easy. About 7:40-7:10 pace. Same effort as many afternoon runs. Slower pace just a result of tired legs.
08/28/2006	10	Aerobic Capacity Intervals	Suprisingly felt really good today (not good since Crim was just two days ago). Wish I had had this workout before Crim. At Crim felt flat and stale, but today felt like I could go. Maybe Crim warmed my legs up for today. 5 by 2 mile with 1/2 mile jog/fluid break between. 2 mile warm-up and cool-down. Times were (6:06,6:08)4:24(6:07,6:11)4:20(6:08,6:08)4:42(6:08,6:10)5:40(5:57,6:04).
08/29/2006	10	Easy Run	Very good run. Felt good today. Ran relaxed but decent pace. Winkler loop with add-on down around duck pond. Days like this remind me of how much I love running.
08/29/2006	4	Easy Run	Nice relaxed run. Around 7:30-7 min pace.
08/30/2006	10	Easy Run	Ran Snell loop with add on down around duck pond and back to condo. Relaxed and comfortable but steady pace. Ended up running mostly by myself, but it was a nice run overall.
08/30/2006	0		Felt good to lift again.
08/30/2006	4	Easy Run	Felt a little tired on this one, but not too bad. Just about stepped on a snake which made me jump and scream, but he didn't attack so I was okay. 7:30-6:50 pace.
08/31/2006	9	Aerobic Capacity Intervals	I felt pretty good for this workout. I felt strong and comfortable for almost all of it. (The first two miles of the last repeat were the tough miles into the wind, but they went well. The other miles felt relaxed and fairly comfortable.) 3X3 miles with one mile jog between. Goal pace was 6:12, but ended up being too fast for most of them. I got sucked into the group atmosphere, even though I know it is my fault, because I should have ignored all of that and ran pace. 2 mile warm-up and 3 mile cool-down. Splits were 6:11,6:05,6:03,9:00,6:08,6:05,6:03,9:56,6:14(into wind and mile 3),6:12(into wind and mile 4),5:51(fast mile 5)
09/01/2006	10	Easy Run	Ran with group plus Kevin and Jackie. Good steady pace today. Ran upper Bloomer loop with PCT add on.
09/01/2006	4	Easy Run	Nice relaxed and comfortable run. Averaged around 7:04 pace for Clarkston loop. Felt better than I thought I would.
09/02/2006	12	Easy Run	I don't know that I would say I felt really bad, just definately below average. Ran shepherd loop and modified bloomer loop. Stayed with the group the whole time. On the PCT we were 7:35-7:40 pace, but I felt like we were running a lot faster than that. Felt light headed and sick to my stomach for most of the run because of all of the pills I'm on, the screwed up sleep, and messed up eatting. Hopefully I will get this all under control pretty quick (before tomorrow's long run would be nice).
09/02/2006	0
09/03/2006	18	Long Run	Still don't feel like myself, but felt better than yesterday. Run was relaxed pace with Dot, Yolanda, and Kelly, but got it done. Next long run I will try to be more aggressive. Ran out Sheldon to Snell to Stoney Creek Boat launch, several minutes around parking lot, back Shelby to Macomb trail/CRT/PCT and in Dino. Run went by fairly quickly. Took Hammer Gel at 72 min. No problems with it.
09/04/2006	10	Easy Run	Still feel off and not normal. Relaxed run this morning out to Sheldon Estates (bigger loop) and then Woodward/PCT add-on. Kind of suprised I could feel the sore ankle with the ibuprophen I am taking for the tooth.
09/04/2006	4	Easy Run	Felt pretty flat and sluggish at the start. Tired of feeling that way. Don't know if it is the mess going on with the tooth, the higher mileage setting in, or a combo of both. Trying to decide if I am just being wimpy running slower lately or smart. Debated whether to take it easy again, or try to shake the feeling out of my legs. Picked up mile 3 to around marathon pace and then eased up and finished up with 6:40 4th mile. Felt better afterward, so hopefully that helped.
09/05/2006	10	Easy Run	Starting to feel normal again. Ran upper bloomer loop with PCT add-on. Relaxed but decent pace for most of run, picked up last 1.5 miles to just under 7 min pace.
09/05/2006	4	Easy Run	Failed root canal today. Took longer than expected so had to do my second run after loop. Ran Clarkston loop. Avg 7:08ish pace. Kept the run relaxed and comfortable. Hectic day.
09/06/2006	9	Aerobic Capacity Intervals	Was suprised I felt good today. The antibiotics for the tooth have had me pretty messed up lately, but I felt good during the workout. Right achilles was also magically better(don't know why, but I'll take it). Hardest part of this workout was trying to hit the pace right on. Goal was 6:12 pace. Times were 6:08,3:03,4:13,6:09,3:05,4:35,9:12,5:13,6:10,3:06,4:47,6:11,2:59,5:50,6:01,3:08. Workout was 1.5 miles at 10 sec faster than marathon pace, with 1/2 mile jog/drink break between. 2 mile warm-up and 2.5 mile cool-down.
09/06/2006	0
09/07/2006	14.5	Easy Run	Good run today. Had to run 4 miles before group loop because my root canal time got moved up. Ran 4 then met the group to start the Gunn loop. Felt like running quicker today so ended up running by myself, but it was a really nice run overall. Kept the pace relaxed but steady and decent. Avg 6:55ish pace for the Gunn loop based on g-map.
09/08/2006	10.5	Easy Run	Nice run. Felt really good today. Kept the pace easy and very comfortable. Was hoping someone else would want to go with me, but still ended up running most of it on my own. Ran dequindre loop with PCT add-on.
09/09/2006	21.5	Long Run	This was a frustrating run, but it got done and ended up being an okay run overall. Started out with a super slow jog in the dark through dino and down to duck pond. Then started the loop. Pace was relaxed but decent from the start. Team pulled ahead of me some while on Kern, but I was hoping I would catch up to them on the flater roads/trail. Then the antibiotics got the best of me and I had some GI trouble which required a few stops right in a row and I lost sight of the girls. Ended up getting off the course and running down M-24 and then past the store. Debated whether to get on the trail at that point or try to get back on the right course. Decided to get back on the right course so I ran down Lake Orion road until I found Clarkston and then finished up the rest of the loop back to the condo. On the trail I was 7 min pace for the first timed mile and then between 6:35-6:47 for the rest of it. By looking at the average pace I was probably running around the low 7s for a good portion of the run. Run was probably closer to 22 but I know it was 21.5 for sure, so that is what I will go with. Can't wait to finish the antibiotics up so things can get back to normal. This is definately the farthest I have ever run and my legs were pretty tired at the end, so I guess I got out of it what I was suppose to.
09/10/2006	10	Easy Run	Nice run today. Felt on the good end of average. Ran relaxed out and back on the lake orion 16 mile course. I've had enough hills for a while. Pace varied between 6:40 and 7:30 depending on the elevation changes.
09/10/2006	4.5	Easy Run	Great running weather. Thought this would be a rough run, but ended up feeling good. Pace was around 7:30-6:50ish and I felt relaxed and comfortable. I think my legs were just happy it was flat :). Very enjoyable run.
09/10/2006	0
09/11/2006	10	Easy Run	Ran Shepherd loop with Gallagher loop add on and then down around the library. Kept the pace relaxed and comfortable between 7:10 and 7:30. Legs tired but not too bad. Nice run.
09/11/2006	4	Easy Run	Nice relaxed run. Avg 7:04 pace. Felt like I was running slower than that so that was a nice suprise. Legs tired but very pleasant run overall.
09/12/2006	8	Aerobic Capacity Intervals	Intensity was between mod/hard. Felt relaxed and in control on all but the 2nd mile of the third repeat. Workout was 4x2 miles with 1/2 mile jog between. Goal was 6:12 pace. (6:10,6:07,4:02,6:09,6:08,4:37,6:09,6:14 (first 1/2 mile was slow and second 1/2 was right on),5:18,6:02(fast mile),6:10) 2 mile warm-up and cool-down. Tried gel on the workout today. No problems with it.
09/12/2006	4.5	Easy Run	This run started off kind of stiff and rough, but by the end I felt a lot better. 7:30-6:50 pace.
09/13/2006	10	Easy Run	Feeling was on the good end of average. Very nice run. Relaxed and comfortable but decent pace. Avg around 7:11ish based on gmap calculations.
09/13/2006	4	Easy Run	I think I got to run in the only sunny time period I saw all day:). Started off pretty sluggish and stiff, but by the middle to end was very enjoyable run. Relaxed and comfortable 7:30-6:50 pace.
09/14/2006	10.5	Easy Run	Nice run today. Ran relaxed and comfortable but decent pace. Ended up running with Jackie mostly. Nice to have company. Ran Gunn loop.
09/14/2006	4	Easy Run	Ran 20 min after an Ormsbee treatment. Legs felt like jello for the first two miles. By the 4th mile I was feeling more normal.
09/15/2006	7	Aerobic Capacity Intervals	Nice workout. Felt relaxed and controlled for almost all of it. Had to really hold back on several miles which is a good thing. Workout was 2/3/2 at 6:12 pace with one mile jog between.
			Two mile warm-up and 3 mile cool-down. Times were 6:08,6:07,8:04,6:11,6:06,6:09,8:31,6:10(This is the mile I wasn't relaxed on. It is mile number 4. It got me last time so I made sure to be aggressive,not relaxe too much, and not let it get me this time),6:01(down hill mile).
09/16/2006	14	Easy Run	Ran all over Royal Oak zoo area to. Ran three mile warm-up with Desi, 9 miles checking out the course and then running around to cheer, and then 2 mile cool-down with Desi. Was pleased I was able to keep running for most of the 9 miles so it wasn't too much stop and stand.
09/17/2006	10.5	Easy Run	Feeling was on the good end of average. Community group run at Cider Mill. Ended up running with Jackie for most of it. Relaxed and comfortable decent pace. Ended up with a pace average via g-map of 7:07ish. Enjoyable run overall.