| Training
Log Download for Luke Humphrey |
| 07/01/2006 -
9/19/2006 |
|
|
| Date |
Distance |
Elapsed
Time |
Workout
Name |
Comments |
| 07/01/2006 |
11 |
1:06:15.00 |
Easy Run |
Ran
after giving clinic for TNT at Lake Orion. Felt pretty good. Haven't run that
loop in a long time. |
| 07/02/2006 |
10 |
1:03:25.00 |
Easy Run |
Group
run. Nobody really hammered today, which is awesome. |
| 07/02/2006 |
4 |
25:10.00 |
Easy Run |
Good
ole' Hebrew loop. Felt ok. As Morgan would say, "It's thick!"
|
| 07/03/2006 |
10 |
1:06:00.00 |
Easy Run |
Hot
one in ole' Cedar Rapids. Ran the course, then hit the trail by the Quaker
Oats factory. |
| 07/04/2006 |
4.98 |
23:30.00 |
Competition |
Quite
the race. Didn't feel geat, but stuck my nose in and raced guys. Dead even
splits- 11:46 at 4k. PR'd through 4 miles- 18:52. Pretty hot and humid today.
Everybody wanted to run fast today. Nice road PR. |
| 07/05/2006 |
10 |
1:04:15.00 |
Easy Run |
Didn't feel too bad after all the travel. Need
to take it easy the next few days and recoup for Boilermaker. |
| 07/05/2006 |
4 |
25:45.00 |
Easy Run |
Felt,
pretty, pretty, pretty, pretty, pretty good... |
| 07/06/2006 |
10 |
1:04:00.00 |
Easy Run |
Another
chilly morning, considering. Nice and easy, lemon squeezy. |
| 07/07/2006 |
8 |
54:00.00 |
Easy Run |
Nice
and easy befre heading off to NY. |
| 07/07/2006 |
4 |
28:00.00 |
Easy Run |
Easy
in Niagra Falls. |
| 07/08/2006 |
8 |
54:00.00 |
Easy Run |
Ran
the Boilermaker course. It doesn't look very fun at all. Morgan's going to
love these downhills. |
| 07/09/2006 |
9.33 |
46:24.00 |
Competition |
Just
felt flat today. Probably from all of the travel in the last week. I don't
think from being the end of the segment, because I'm just starting to feel
good. The course was probably the toughest I've run, yet still managed a 4:26
mile after 4 miles of climbing. A good day for the team, but Brian and I had
rough ones. But, I am the healthiest I have been all 2006, so I am pumped to
get back to my niche and crank the mileage back up. After this segment, I
really do believe I can run 2:12 something at Chi-Town. Which would be
awesome. The other thing is that even my bad races now are at the point where
I am still competitive in strong fields. So, progress is being made steadily.
I think if I am consistant, the next couple years will be interesting. |
| 07/20/2006 |
7 |
48:30.00 |
Easy Run |
The
first day back always feels awful, but I feel the best overall that I have
all year. |
| 07/21/2006 |
10 |
1:04:00.00 |
Easy Run |
Ran
a little farther, felt about the same. Stiff and sore and fat. |
| 07/22/2006 |
10 |
1:03:00.00 |
Easy Run |
Ran
pretty quick today. Felt stronger, more normal. |
| 07/23/2006 |
12 |
1:12:00.00 |
Easy Run |
I
am the greatest hill runner in all of the land!!! Then I died and jogged home
with "fat clintbox" as I heard him referred to as. also, I do not
appreciate the use of Bushwacker Luke. |
| 07/24/2006 |
11 |
1:09:00.00 |
Easy Run |
It
will be interesting to see this group in another month... |
| 07/25/2006 |
12 |
1:17:18.00 |
Easy Run |
Ran
out and through Big Bear park. took it easy, which was still at a solid clip.
Feeling more like myself now. A long 12, but not 13. |
| 07/26/2006 |
11 |
1:10:00.00 |
Easy Run |
Not
too bad today, but turned around before it got ugly. |
| 07/27/2006 |
11 |
1:02:30.00 |
Steady State Run |
I
think I ran faster today than I did for Boilermaker. No complaints,
completely my choice. Hooray Freestyle! Mapped it out on USATF's route
mapper. Probably long, with the up and down not factored in. |
| 07/28/2006 |
12 |
1:15:30.00 |
Easy Run |
Nice
and easy with Big Ern and Mop. |
| 07/29/2006 |
10 |
1:01:00.00 |
Easy Run |
Ran
with the infamous Tom McArdle this morning. I think he was a bit shell
shocked. Bret Michaels is the man. CiCi, play that thang!!!! |
| 07/30/2006 |
12 |
1:07:00.00 |
Easy Run |
Rolled
out today. Hit a few miles at 5:25, 5:40, 5:30, 5:30. Wow, I can't wait until
I start feeling good. |
| 07/31/2006 |
14 |
1:30:00.00 |
Easy Run |
Took
it easy and we all got along. Sucha nice day! |
| 08/01/2006 |
10 |
1:11:00.00 |
Easy Run |
I
didn't think I was going to make it... |
| 08/02/2006 |
12 |
1:15:20.00 |
Easy Run |
Took
it pretty easy today. Still very thick out. |
| 08/03/2006 |
10 |
1:11:00.00 |
Easy Run |
Day
camp. Had to drag the lazy fat kid around the park. |
| 08/04/2006 |
10 |
54:37.00 |
10-mile cutdown |
Tough
workout. Big ole' group today. A little fast on most of the miles. |
| 08/05/2006 |
10 |
1:01:00.00 |
Easy Run |
Felt
ok, considering yesterday was the first hard effort in awhile. |
| 08/05/2006 |
4 |
26:30.00 |
Easy Run |
Easy
through bloomer. Very pleasant day out. |
| 08/06/2006 |
10 |
59:32.00 |
Easy Run |
Yobes,
pisses me off, what can I say. I think we should jsut let the trail be only
open to him, seeing that he doesn't move for anyone. It's so nice having a
guy who's not even on our team, lead every single day. At least I got to see
a heckuva game last night. |
| 08/07/2006 |
16 |
1:45:00.00 |
Long Run |
Felt
ok, even after yesterday. Rizzo is now on a 5 words/mile limit. |
| 08/08/2006 |
10 |
1:05:00.00 |
Easy Run |
Felt
pretty good, but the loop was terrible. Didn't make it to the enchanted
trails before had to turn around. |
| 08/08/2006 |
4 |
26:00.00 |
Easy Run |
Ran
from Lake Orion on the PCT. Felt pretty decent. Very nice afternoon. |
| 08/09/2006 |
10 |
1:10:00.00 |
Easy Run |
Felt
alright. Got rolling when new guy decided to one-step Brian. Things never
change. I did win Dutton, though. Felt alright. Worried about this tempo.
Loop was along, but not long enough to call it 11. |
| 08/10/2006 |
8 |
40:06.00 |
8 mile tempo |
Tempo
around Stony. Supposed to be at goal marathon pace (5:02), but ended up a
touch fast. Very good effort, but hopefully it feels a lot easier in a couple
months. |
| 08/11/2006 |
10 |
1:05:00.00 |
Easy Run |
Feeling
pretty sore from yesterday. Got dropped along with Kyle, Dave, and Moen.
Didn't care though. I probably need to start working on my hills for Chicago.
|
| 08/11/2006 |
4 |
26:00.00 |
Easy Run |
What
an awesome day out. These are the days when you just want to run forever.
|
| 08/12/2006 |
10.5 |
1:10:00.00 |
Easy Run |
Didn't
feel too great. Stood all morning at the Run Thru Hell after getting up at
4:30am. Then drove to Chi-Town. Nice along the Lakeside trail, though. Good
thing tomorrow is a workout. |
| 08/13/2006 |
13.1 |
1:06:36.00 |
Tempo Run |
Chicago
Distance Classic. Supposed to be at marathon pace. Didn't feel that great.
Felt pretty tight and sore from yesterday. Also got sent the wrong way and
almost got hit by a taxi. Still some work left, but feel confident that it
will happen. |
| 08/14/2006 |
11 |
1:11:00.00 |
Easy Run |
Pretty
sore after yeserday. Took it pretty easy today. |
| 08/15/2006 |
12 |
1:16:00.00 |
Easy Run |
Felt
better. Long weekend with a lot of travel. |
| 08/15/2006 |
4 |
28:00.00 |
Easy Run |
Very
nice afternoon. Ran from office out to Paint Creek Trail. Felt so-so. |
| 08/16/2006 |
18 |
1:48:00.00 |
Long Run |
I
could go on about sticking by what you said and call people out about
claiming their righteousness because they found Jesus, and yet still only do
something for somebody if they get something out of the deal. I could go on
about how for the last three years you run balls out and then end up on the
bench, claiming how good of shape you WERE in. Hey Marty, remember that time
when I was in college and you were at Hanson's and I lapped you in a 10k? But
now you are probably going to break the world record in the marathon, so I
should be happy that you kicked all of our asses. There is no way you only
ran 18 miles. |
| 08/17/2006 |
12 |
1:15:00.00 |
Easy Run |
A
lot better than yesterday. A lot of tired and soreness around the team today.
Personally, didn't feel too bad. Workout on Saturday will be interesting.
|
| 08/17/2006 |
4 |
26:13.00 |
Easy Run |
Nice
and sleazy in Bloomer. Felt ok towards the end. |
| 08/18/2006 |
10 |
1:06:00.00 |
Easy Run |
Just
when you think you've left me blind, I will be creeping up behind. Yeah, I
will keep you in the corner of my eye... |
| Felt ok, still dreaming of ole' Fred Bear, Cat Scratch Fever,
and my personal favorite- Stranglehold. The only thing Uncle Ted didn't do
was gut a deer for us up on stage. Well worth the $5. Made me proud to be an
American Redneck Rock and Roller!!!! |
| |
| 08/18/2006 |
4 |
26:30.00 |
Easy Run |
good
run through Bloomer with Claudette. |
| 08/19/2006 |
10 |
48:35.00 |
Motor City Mayhem |
4-3-2-1
4 miles in 19:22, 3 in 14:43 (toughest one) 2 miles in 9:40, 1 mile in 4:50.
Supposed to be at 4:52, 10 seconds faster than goal marathon pace. Very tough
workout, but glad I am doing these. It's going to make 5:02 pace feel a
little bit easier. |
| 08/20/2006 |
13.5 |
1:22:00.00 |
Easy Run |
Tried
to take it easy, but there were still quite a few fresh legs. Ran from
Bloomer w/ Sell, Erns, and Claudette. She-dubs brought us home. Pretty tight
all over. |
| 08/21/2006 |
10 |
1:05:43.00 |
Easy Run |
Felt
better than yesterday. Good, solid run. |
| 08/21/2006 |
4 |
27:00.00 |
Easy Run |
Nothin'
but me and the trees to keep me calm. It is my solitude that keeps me sane.
|
| 08/22/2006 |
20 |
1:59:00.00 |
Long Run |
It's
hard getting dropped everyday, especially when you are running as fast or
faster for every single run. Dave and I did a little 3 mile tempo between
5:01-5:10 late in the run. Felt better than I expected. Everything will be
fine, I hope. |
| 08/23/2006 |
10 |
1:04:00.00 |
Easy Run |
|
| 08/23/2006 |
4 |
26:30.00 |
Easy Run |
|
| 08/24/2006 |
12 |
1:15:00.00 |
Easy Run |
Another
day, another dolla! Mike Marroth, where are you? |
| 08/24/2006 |
4 |
30:00.00 |
Easy Run |
Brian
miles in the Trails de Buttsquirt |
| 08/25/2006 |
9 |
43:47.00 |
3x3miles |
Happy
to make it through this one. Got a lot of practice running up front or by
myself. Couldn't relax, because I felt like I was in launch mode the whole
way. Getting stronger though, with a long way to go. I hope I can walk
tomorrow. Ran 14:33, 14:38, 14:36 |
| 08/25/2006 |
4 |
28:00.00 |
Easy Run |
Started
off at a crawl and ended up feeling better. Good shakeout run. |
| 08/26/2006 |
12 |
1:17:00.00 |
Easy Run |
Everybody
pretty roughed up today. Nice run with the boys today. |
| 08/26/2006 |
4 |
26:10.00 |
Easy Run |
Cider
mill opened today. Made the afternoon run that much harder. |
| 08/27/2006 |
12 |
1:12:45.00 |
Easy Run |
Nice
run today. Brian showed me how it's done. |
| 08/27/2006 |
4 |
27:00.00 |
Easy Run |
Waded
through Bloomer. |
| 08/28/2006 |
10 |
48:36.00 |
Death on a Stick |
5x2miles.
Supposed to be at 4:52 pace, or 9:44's. |
| Ran 9:42, 9:46, 9:43, 9:49, 9:36. One of the toughest workouts,
again. I keep saying that. This one really hurt, though. My boys, Meat and
KOB helped me on that last one. Big props to you. |
| 08/28/2006 |
4 |
27:45.00 |
Easy Run |
Took
it very easy. Rainy, crappy. Good shakeout, though. |
| 08/29/2006 |
12 |
1:17:00.00 |
Easy Run |
Took
it very easy. Legs were flat out dead. Saw Ormsbee afterward and feel better,
despite being ripped a new one. |
| 08/29/2006 |
6 |
41:00.00 |
Easy Run |
Felt
absolutely awful at the start, but halfway decent towards the end. Hard to
keep up with these young bucks. |
| 08/30/2006 |
12 |
1:16:00.00 |
Easy Run |
Felt
a lot better than yesterday. |
| 08/30/2006 |
6 |
39:00.00 |
Easy Run |
Nice
day out. Long day at work. Almost passed out. |
| 08/31/2006 |
6 |
00.00 |
Aerobic Capacity Intervals |
3x2
miles at 4:52. Hit the first 2, last one was tough coming straight into the
wind. Felt pretty decent for a change. Was completely shot. |
| 08/31/2006 |
4 |
30:00.00 |
Easy Run |
Long
drive up to Mount P. Ran around town before game. |
| 09/01/2006 |
3 |
14:58.00 |
Tempo Run |
Rough
day. Golfed from 9:30-2:30 for the alumni outing, lunch, then hauled tail
back to Mt. P for the Jeff Drenth memorial. showed up in uniform, just in
time for the gun. Fun time for all. Felt like I was going to lose my lunch.
Course was well short of 5k, which worked out well for me. Nice to be back in
the old stomping grounds, but all good things must come to an end. |
| 09/02/2006 |
14 |
1:31:00.00 |
Easy Run |
Ran
in Deerfiled park outside of town. Miss that place. Great dirt trails that
hardly anyone uses. |
| 09/02/2006 |
4 |
28:00.00 |
Easy Run |
Ran
easy at parents' house. |
| 09/03/2006 |
22 |
2:21:00.00 |
Long Run |
Out
and back from Bloomer to the bike path at Stony. Felt alright heading out,
but realized after we turned that we had been running with the wind. Picked
it up on the way back. Solid effort. Not too bad after all this travel.
|
| 09/04/2006 |
15 |
1:36:30.00 |
Easy Run |
Nice
and easy day. Added on with KOB towards the end, probably a little longer
than I needed. |
| 09/04/2006 |
4 |
28:00.00 |
Easy Run |
Eazy
E and me ridin' dirty thru Bloomer. |
| 09/05/2006 |
14 |
1:31:00.00 |
Easy Run |
Legs
pretty tight. Good run though. |
| 09/05/2006 |
4 |
27:00.00 |
Easy Run |
Great
day out. Ran in Big Bear park on the way home from Lake Orion. |
| 09/06/2006 |
5.5 |
00.00 |
Easy Run |
Warm-up
& cool-down before and after workout. |
| 09/06/2006 |
10.5 |
50:42.00 |
7x1.5 |
Best
I have felt all segment. Getting easier to handle the pace. Good for the
confidence today. |
| Supposed to be 7:18 |
| Hit 7:12, 7:17, 7:14, 7:16, 7:16, 7:11, 7:16 |
| 09/06/2006 |
4 |
26:40.00 |
Easy Run |
Can't
argue with days like these. Won't be too many left. |
| 09/07/2006 |
16 |
1:44:00.00 |
Easy Run |
Pretty
beat up from yesterday. Always hilly when you run out by Lake Orion, as well.
I thinks Clint's loop was a touch long, but it was nice. |
| 09/08/2006 |
12 |
1:17:00.00 |
Easy Run |
Nice
day. Took it pretty easy, meaning I was still running pretty fast, just not
up front. Legs just rocked right now. |
| 09/08/2006 |
6 |
40:00.00 |
Easy Run |
Two
anorexic boys were so tired that they couldn't even make it up the hill. Oh
wait, that was Dave and I... |
| 09/09/2006 |
22.5 |
2:13:23.00 |
Long Run |
I
mapped it out at 22.5 and that's not accounting for elevation changes, so it
was probably closer to 23. Pretty tough loop going north towards Lake Orion.
Pace was hot from the gun. Stopped with Morgan once back on the trail for his
broiler problems. started rolling to catch the group. Timed miles of 5:09 and
4:59, then did our two hard. I hit 4:56, then 5:04 going up the hill.
Probably one of my top 5 long runs, easily the best I've felt on a 22+ run.
|
| 09/10/2006 |
12 |
1:12:00.00 |
Easy Run |
16
mile group run from the store. Didn't feel too bad after yesterday, just the
usual stiffness. Timed some miles and I guess it's a good thing when 5:45
feel the same as 6:12. Ran mostly with Edwin and Claudette. |
| 09/10/2006 |
7.5 |
51:00.00 |
Easy Run |
Couldn't
take anymore of the Lions. Had to get out of the house. Bloomer House bought
a new dryer today, which is awesome. |
| 09/11/2006 |
12 |
1:14:00.00 |
Easy Run |
Through
Bloomer to watch the workout. Nothing big. |
| 09/11/2006 |
6 |
42:00.00 |
Easy Run |
With
Erns through Bloomer again today. What a treat. Took two amazing naps today.
|
| 09/12/2006 |
8 |
38:40.00 |
4x2 miles |
Felt
pretty decent. I think I am finally getting my legs underneath me. I feel a
lot better than I did before Boston, but I get to take a lot more naps than
before. Supposed to be 9:44. Hit 9:41, 9:41, 9:43, 9:35. Ran dumb on the last
one. Wanted to catch Box. |
| 09/12/2006 |
6 |
42:00.00 |
Easy Run |
Nice
and easy. |
| 09/13/2006 |
12 |
1:20:00.00 |
Easy Run |
Took
it very easy. Felt pretty tired today. |
| 09/13/2006 |
8 |
53:36.00 |
Easy Run |
Easy
after work. |
| 09/14/2006 |
12 |
1:18:50.00 |
Easy Run |
Another
easy day. Long day yesterday. |
| 09/14/2006 |
6 |
40:00.00 |
Easy Run |
Another
easy run. |
| 09/15/2006 |
7 |
33:46.00 |
Aerobic Capacity Intervals |
2-3-2
Supposed to be 4:52 (9:44, 14:36, 9:44) Ended up 9:41, 14:29, 9:36. A little
quick, which is probably why it waas hard to relax. Need to stay focused on
pace. |
| 09/15/2006 |
6 |
41:30.00 |
Easy Run |
Ran
easy with Sellbo. A little tired. |
| 09/16/2006 |
14 |
1:29:30.00 |
Easy Run |
Ran
easy with Ebs and Big Ern. |
| 09/16/2006 |
6 |
42:00.00 |
Easy Run |
Another
nice and easy run. |
| 09/17/2006 |
12 |
1:20:00.00 |
Easy Run |
Everybody
kept it easy, which was awesome. Good run. |
| 09/17/2006 |
6 |
42:00.00 |
Easy Run |
Easy
with Gaudette and Brian. |
| 09/18/2006 |
22 |
2:15:00.00 |
Long Run |
Solid
effort. 3 hard was tougher this week, but I am a lot more tired now. Hit
5:01, 5:00, then Chad gapped me and it was over for me. 5:18 for the last
one. |
| 09/19/2006 |
12 |
1:16:30.00 |
Easy Run |
Took
it very easy today. Legs very heavy. |
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