Training Log Download for Yolanda Flamino
7/01/2006 - 9/19/2006
Date	Distance	Elapsed Time	Workout Name	Comments
07/01/2006	7	51:00.00	Easy Run	I felt a little sluggish at the start, but okay overall
07/01/2006	4	30:30.00	Easy Run	in bloomer
07/02/2006	6	45:49.00	Easy Run	group run at SCMP, legs felt better than yesterday
07/02/2006	4	30:00.00	Easy Run	bloomer--felt pretty good once I got some stiffness out of my legs
07/03/2006	8	59:10.00	Easy Run	easy run with a few strides at the end...legs a little stiff/sore, but not nec. tired
07/04/2006	1.5	12:00.00	Easy Run	shake-out
07/04/2006	1	5:04.00	Competition	warm-up: 23:05 + strides
				cool-down: 40:26
				haven't raced a mile in a long time, so I didn't really know what to expect, but overall I was pretty happy with my time.
07/05/2006	9	1:07:12.00	Easy Run	nice morning for a run, felt okay, CRT-bloomer-PCT
07/05/2006	4	29:00.00	Easy Run	dino-pct-dino
				felt pretty good
07/06/2006	8.3	1:01:35.00	Easy Run	pct-tienken-brewster-dutton-pct w/add-on
07/07/2006	7	52:47.00	Easy Run	easy morning run
07/07/2006	4	28:40.00	Easy Run	stiff after van ride, but got to see Niagra Falls (very cool) and realize my entire perception of the falls was based off of the movie Superman...nice run
07/08/2006	6	45:55.00	Easy Run	on Utica Boilermaker course (from 3.3-finish)...very comfortable run followed by some stretching and a few strides...very helpful to see course before the race
07/09/2006	1.2	9:58.00	Easy Run	shake-out
07/09/2006	9.33	54:56.00	Competition	warm-up: 21:42, followed by a few more minutes of jogging & strides
				race:
				05:59.6
				06:06.1
				06:10.5
				6:17.8--uphill
				5:15.5--downhill
				05:42.3
				(36:49 10K)
				6:09.5--uphill
				5:32.3--downhill
				06:01.2
				01:42.2
				-->54:56
				cool-down: 10 min.
				when we first started training for this segment, I pick out a faster goal time for this race, but considering I struggled much of the segment, I was happy with how things turned out today. I didn't feel too great the first 2.5 miles, but started to come around just after the 3 mile marker (although the uphill split doesn't nec refelct it). I ran as hard as I could for today, so I'll take it.
07/20/2006	8	1:00:16.00	Easy Run	was a little rough, but think I may have a touch of a virus or flu--nothing too bad, but not feeling great (in general for the day)
				left hipflexor and back hips sore, but I stretched them a lot yesterday (maybe too much), so I don't think it's anything of significance
07/21/2006	8	00.00	Easy Run	sore and tight, but otherwise a nice run
07/22/2006	8	00.00	Easy Run	still tight, but loosened up some towards end
07/23/2006	11.2	1:23:30.00	Easy Run	ran to group run, then group run loop...a little longer than planned
07/24/2006	8	1:00:00.00	Easy Run	PCT-CRT-bloomer-CRT-starbucks
				legs are loosening up quite a bit from a few days ago
07/25/2006	8.5	58:30.00	Easy Run	tienken-brewster-silverbell-pct
				Ran with Dot...this was a faster training run (probably hit 6:30-6:45 for a good part of the run) than I had been doing since I entered survival mode last segment...I could tell I hadn't run a normal run like that in a while, but it felt good and I liked it. Plus, I got to be there when Dot got honked at AGAIN!! I guess when you got it, you got it.
07/26/2006	8.5	1:01:40.00	Easy Run	a good time had by all on the snell loop
				were low 7's on the PCT on the way back and pace seemed pretty consistent for most of the run
07/27/2006	8.5	59:14.00	Easy Run	PCT-CRT-Dequindre
				STEAMER!
07/28/2006	8.5	1:04:30.00	Easy Run	winkler loop
07/29/2006	10	1:12:55.00	Easy Run	got a tour of upper bloomer...pretty sweet
07/30/2006	10	1:11:20.00	Easy Run	group run at LO...9.2 loop with add-on
07/31/2006	10.3	1:13:55.00	Easy Run	out and back:apt-sheldon estates, w/add-on
				nice run
08/01/2006	10	1:15:30.00	Easy Run	a hot and humid run with dot
08/02/2006	6	00.00	Easy Run	ran at camp, so it was segmented
08/02/2006	6	44:00.00	Easy Run	didn't get in my full run distance this morning, so added an afternoon run...felt fine, but was mighty toasty by the end
08/03/2006	10	00.00	Easy Run	at camp...ran 2 x 1.8 mi. loops, then 6.4 miles at end of camp (4 on the rds., rest on grass)
08/04/2006	17.2	2:07:31.00	Long Run	felt very comfortable for all of it, until last 10 min. when I got sick to my stomach--which hardly ever happens...yuk
08/05/2006	10.5	1:20:00.00	Easy Run	ran 2+ miles byself, then joined up with my chicas for a nice run and some plot planning, then ran home
08/05/2006	4	29:30.00	Easy Run	felt pretty good
08/06/2006	10	1:11:46.00	Easy Run	group run at SCMP on bike path
08/07/2006	8	00.00	Cut Down Run	@ SCMP
				warm-up: 3 miles
				work-out: 8 mi. cut-down, starting at 7:00 dropping 10 sec/mile
				06:55.0
				06:44.4
				06:38.2
				06:25.7
				06:20.6
				06:08.7
				06:11.4
				06:27.8
				==>51:51.7
				cool-down: 2 mi.
				bit it hardcore with 1.5 mi. to go...felt really relaxed and comfortable up to that point and it was like everything went on automatic shut down without much warning...it's really pathetic that the fastest I could run at the end was only a 6:28 mile...I should have been able to do this workout without any problems...I'll rally back and hopefully can just chalk it up as a bad day in the workout world
08/08/2006	10	1:15:05.00	Easy Run	upper bloomer loop with add-on
08/08/2006	4.2	30:11.00	Easy Run	felt good
08/09/2006	11	1:22:05.00	Easy Run	to sheldon estates with a bigger loop on the left and then on the right...felt good
				hamstrings feeling the best they have in quite a while
08/10/2006	6	00.00	Tempo Run	@ SCMP
				warm-up: ran a mile, stretched, then group warm-up (3 mi.)
				workout: 6 mi. tempo @ 6:15 pace...backwards on path--3 mi. out and back
				06:08.5
				06:19.5
				06:16.3
				06:10.7
				06:04.3
				06:13.0
				-->37:12.4
				cool-down: 2.5 mi.
				felt so-so at the beginning, then great, then okay...paces were a little all over the place, too--still getting into the groove
08/11/2006	10	1:15:00.00	Easy Run	ran first 5 miles of Crystal Lake Relay, then out & back on trail, and then around town
				easy run
08/12/2006	6.22	37:38.00	Competition	ran last leg of the relay...warmed up in b/t the previous few legs...got into a rhythm (too slow of one) and just didn't break out of it...felt like I could keep going, but didn't have any gears to switch it up...pretty disappointed with my performance
				5:59 (forgot to start watch after "the tag"...but I think this is about what it was)
				06:06.5
				06:05.8
				06:04.9
				06:07.1
				7:14.6 (1.2)
08/13/2006	11.8	1:28:24.00	Easy Run	ran PCT to group run at cider mill, then joined up for the group run
08/13/2006	4.4	32:01.00	Easy Run	dino, PCT, duck pond town
				felt pretty good
08/14/2006	10.7	1:18:24.00	Easy Run	comfortable run
08/14/2006	4.5	33:01.00	Easy Run	felt good
08/15/2006	10.1	1:12:17.00	Easy Run	kept it pretty relaxed today...took some pace checks on PCT coming back and was 6:55-7:00, which seemed consistent with earlier pace (after getting a few miles into the run)
08/15/2006	4.2	31:02.00	Easy Run	bloomerica park on a steve irwin adventure...got stung by a bee, saw two snakes, and a few deer
08/16/2006	18	2:05:17.00	Long Run	PCT-gunn-middle school loop-add-on
				planned on starting out easy and then gradually increasing pace...wanted to get at least a handful of late miles under 6:45 pace, which seemed to work out well and was accomplished
				don't have many splits, but was 6:35 b/t the 14 and 15 mile pick-up spots, and this seemed consistent with some earlier miles and the next mile
				hit a rough spot a little after 75 minutes, but nothing a little tri-berry gu couldn't snap me out of
				fininished feeling good and not tapped out
				thanks to the coaches for the much appreciated beverages along the course!
08/17/2006	10.5	1:18:19.00	Easy Run	upper bloomer with add-on to PCT...felt fine
08/17/2006	4	30:00.00	Easy Run	bloomer, feeling pretty good
08/18/2006	10	1:14:45.00	Easy Run	shepherd with add-on
				feeling better each day as weekly mileage increases
08/18/2006	4	31:29.00	Easy Run	dot's loop...with dottie, of course
08/19/2006	10	00.00	Tempo Run	@ SCMP
				warm-up/cool-down: 3 mi. each
				workout: 4-3-1 w/1 mile jog b/t at 6:07pace
				06:07.8
				06:03.1
				06:08.5
				06:02.4
				(24:21.8)
				06:03.4
				06:10.4
				06:08.7
				(18:22.5)
				06:05.5
				felt okay, but not great...I need to shut my mind off during some of these workouts
				have been continually feeling better each day since coming back from time off, though
08/20/2006	10.7	1:19:53.00	Easy Run	group run from hart middle school
08/20/2006	4.3	32:00.00	Easy Run	felt okay, below right knee hurts a bit
08/21/2006	10.3	1:15:13.00	Easy Run	PCT-bloomer-PCT-add-on
				right knee sore and a little swollen below kneecap...not too bad while running
08/21/2006	4	30:00.00	Easy Run	trail and road
08/22/2006	21.3	2:31:19.00	Long Run	ran to d.p., then d.p.-pct-livernois-collins-clarkston-adams-gunn-pct-d.p.-town to crt-pct-dino-neighborhoods-427 w.t.
				felt good/comfortable the whole way (got dropped on adams hill, but caught back up--i suck at hills)
				was 1:53:44 at 16 (ave. around 6:55 on PCT coming back, seemed consistent with quite a few previous miles)
				drank some red hateorade during the run (thanks Don!)
08/23/2006	10.5	1:18:22.00	Easy Run	sheldon estates run with add-on, felt good (and not too stiff from yesterday)
				right knee feeling a lot better, too
08/23/2006	4.4	33:02.00	Easy Run	a little tired, threw in a few strides towards end of run
08/24/2006	10.3	1:15:32.00	Easy Run	sheldon-snell-bear lake trail-pct w/add-on
				a little tired
				7:05 pace coming back on trail
08/24/2006	4.3	31:16.00	Easy Run	CRT-bloomer, a few strides at end
				felt pretty good
08/25/2006	10.3	1:16:55.00	Easy Run	11:52, then met up with team for shepherd loop + add-on
08/26/2006	10	1:01:33.00	Competition	crappy race...don't even know what to say about it other than I'm really disappointed with it and don't think it is representative of where I am at race-wise (workout-wise, maybe...but not race-wise)
				tried a few different things and don't like how they worked that's for sure and, it kills me to admit it, but I never really clicked into "race mode"...I just want to put it behind me and focus on what's to come
				10 min. shake-out before travel, then 3 mi. warm-up
				splits:
				06:05.2
				06:06.8
				06:12.1
				06:04.9
				06:10.3
				06:22.5
				06:15.1
				06:07.2
				06:15.5
				05:55.4
				overall: 61:33 (30:41 @ 1/2 way)
				cool-down: 3 mi.
08/27/2006	10	1:15:36.00	Easy Run	LO group loop w/add-on
				feeling okay
08/27/2006	5.8	43:01.00	Easy Run	pct-crt-roads
				feeling fine
08/28/2006	17	00.00	Aerobic Capacity Intervals	@SCMP
				3 mi. warm-up/2 mi. cool-down
				5x2mi. @6:07 pace w/800m jog rec.
				06:02.2
				06:06.2
				06:04.6
				06:06.9
				06:05.8
				06:04.1
				06:06.6
				06:05.1
				05:54.6
				05:59.4
				felt the best I have since the beginning of the segment (which makes saturday's race even worse--argh!)...anyway, I was pretty comfortable and didn't feel over extended at any point in the workout...felt like I had a pretty good sense of pace--especially compared to how I felt the previous few workouts
08/29/2006	12	1:32:13.00	Easy Run	winkler with add-on, felt okay
08/29/2006	4.2	32:00.00	Easy Run	dino-pct-towards crt out and bizack--felt pretty tired
08/30/2006	12.4	1:33:45.00	Easy Run	ran 16:08, then joined up for group run for snell loop with add-on...still pretty tired
08/30/2006	4.2	32:00.00	Easy Run	pct-crt-town and around
				nice running weather, feeling better than this morning
08/31/2006	17	00.00	Aerobic Capacity Intervals	@ SCMP
				warm-up: 3 miles + strides
				workout: 3x3mi. @ 6:07 pace w/1 mi. jog rec. (and drink)
				06:10.9
				05:54.0
				05:59.4
				06:02.5
				06:01.6
				05:57.1
				06:10.9
				06:06.5
				5:45.3 (some help from the downhill on this one)
				cool-down: 3 mi.
				felt pretty good...the first mile was a little rough, but then felt better as it went along--feeling the best during the second set. Pacing wasn't too great--got a little antsy. But, I've been feeling better and more in control the past few workouts.
09/01/2006	12.7	1:32:00.00	Easy Run	upper bloomer loop with add-ons, some general fatigue from yesterday's workout
09/01/2006	4.3	32:02.00	Easy Run	bloomer, felt okay
09/02/2006	12.2	1:31:31.00	Easy Run	ran first part byself then met up with team for rest of run
09/03/2006	21	2:32:27.00	Long Run	sheldon-snell-SCMP-boat launch parking lot loops-macomb orchard trail-crt-pct-add-on
				felt good--a tight backside--but otherwise I felt good and very comfortable...didn't feel spent and felt like I could keep going when time expired
09/04/2006	12.5	1:30:08.00	Easy Run	long loop in sheldon estates with add-on
09/04/2006	4	30:14.00	Easy Run	pct-crt-town with some strides during it
09/05/2006	12.5	1:31:18.00	Easy Run	upper bloomer with add-on
09/05/2006	4	30:31.00	Easy Run	dino-pct-crt out and back
09/06/2006	17	00.00	Aerobic Capacity Intervals	@ SCMP
				warm-up: 3 miles
				workout: 6 x 1.5 mi. @ 6:07 pace (9:10) w/0.5 mi. rec.
				09:07.6
				09:09.2
				09:07.8
				09:10.9
				09:08.9
				09:09.2
				cool-down: 2.5 miles
				felt good, legs had a little bit of residual fatigue in them, but felt it more during the first two intervals and it wasn't anything too bad...otherwise felt comfortable
				overall, I've been feeling better and better on the workouts and daily runs
				And, in summary, DoYo tore it up and will happily partake in a gluttonous breakfast feast with Desi
09/07/2006	17.7	2:10:04.00	Easy Run	started to feel like a long run towards the end, but overall felt okay...ended up being a little longer than the scheduled 16 b/c of I miscalculated time with the pre-group add-on and then b/c I was getting tired it was easier to finish the later add-on loop with the group than turn around and run back by myself
09/08/2006	12	1:30:27.00	Easy Run	2 miles then dino-pct-crt-dequindre loop with add-on...feel okay, ran comfortably
09/08/2006	4	32:00.00	Easy Run	overall felt okay, just bothered by my lower left leg (inner part) which was pretty dang sore...think it's just a sore muscle (I iced it and will stay on top of it)
09/09/2006	23.7	2:45:02.00	Long Run	a little tired from the get-go, but nothing major and it wasn't a factor...the inside of my leg was pretty painful the first 5 or so miles, but then it settled down and wasn't an issue either
				missed the kern-orion connection, so run was longer than planned...was b/t 6:47-6:32 on pct coming back with both the MP miles at 6:14...was pleased that I locked into the pace pretty easily and was even at the 1/2 mile markers, too
				ran home after finishing the MP section
09/10/2006	12	1:31:10.00	Easy Run	group run at LO...75:56 for the 10, then added on
09/10/2006	4.6	36:00.00	Recovery Run	easy run with a few short and easy pick-ups to stretch legs out
09/11/2006	12	1:30:03.00	Easy Run
09/11/2006	4	32:00.00	Easy Run	easy, slow run...legs a bit tired
09/12/2006	14.7	00.00	Aerobic Capacity Intervals	@ SCMP
				warm-up: 3.2 miles
				workout: 4x2 mi. @ 6:07 pace w/ 1/2mi. jog rec.
				06:06.3
				06:01.2
				06:03.4
				06:05.1
				06:05.0
				06:06.6
				06:01.4
				06:06.6
				cool-down: 2 mi.
				felt pretty good during the workout
09/12/2006	4.5	34:47.00	Easy Run	easy run on pct-town
09/13/2006	12.7	1:33:03.00	Easy Run	a bit tired at the start but shook it off during the run
				pct-crt-avon-perch-walton-pct-add-ons
09/13/2006	4.5	33:04.00	Easy Run	pct-town with a handful of strides thrown in...felt better than most afternoon runs
09/14/2006	13	1:34:49.00	Easy Run	17:15 then joined up for gunn loop
09/14/2006	4.2	30:21.00	Easy Run	from LO store to pc trizail (that's a lame shout out to Lance--my favorite gay robot) and back
09/15/2006	15.2	00.00	Aerobic Capacity Intervals	@ SCMP
				warm-up: 26:28 (3.2)
				workout: 2-3-2mi. @ 6:07pace w/1 mi. jog rec. 6:06.8
				06:01.5
				06:04.0
				06:03.0
				06:06.1
				06:04.6
				5:56.2 (downhill)
				cool-down: 21:43 (3 mi.)
				was a little tired going into this one, but felt okay overall
09/16/2006	14.7	1:46:10.00	Easy Run	nice run on a nice morning
09/17/2006	12.2	1:27:40.00	Easy Run	group run loop from Cider Mill with add-on onto PCT
09/17/2006	4.3	31:00.00	Easy Run