| Training
Log Download for Chad Johnson |
| 7/01/2006 -
9/19/2006 |
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| Date |
Distance |
Elapsed
Time |
Workout
Name |
Comments |
| 07/01/2006 |
4 |
30:00.00 |
Easy Run |
|
| 07/01/2006 |
10 |
1:05:00.00 |
Easy Run |
legs
a little sore and tired today |
| 07/02/2006 |
9 |
56:00.00 |
Easy Run |
stony
creek Sunday 9 mile loop |
| 07/02/2006 |
4 |
30:00.00 |
Easy Run |
|
| 07/03/2006 |
7.5 |
50:00.00 |
Easy Run |
easy
jog on paint creek |
| 07/04/2006 |
1 |
4:05.00 |
Competition |
Ran
an even race with a good kick the last 200m (2:03/2:02). Got out hard, then
got passed by Clint and Eberly then caught them with 200 to go. We all chased
down the 2 Kenyan guys that were out in 1:57 |
| 07/05/2006 |
10 |
1:07:00.00 |
Easy Run |
kept
it easy today. Ran with Ryan. |
| 07/05/2006 |
4 |
30:00.00 |
Easy Run |
|
| 07/06/2006 |
10.5 |
1:10:00.00 |
Easy Run |
|
| 07/07/2006 |
8 |
00.00 |
Easy Run |
|
| 07/07/2006 |
4 |
00.00 |
Easy Run |
|
| 07/08/2006 |
8 |
52:00.00 |
Easy Run |
Ran
the last 8 miles of the boilermaker course. |
| 07/09/2006 |
9.33 |
46:23.00 |
Competition |
|
| 07/20/2006 |
10 |
1:07:00.00 |
Easy Run |
out
of shape but good to be running again |
| 07/21/2006 |
9 |
1:00:30.00 |
Easy Run |
|
| 07/22/2006 |
10 |
1:05:00.00 |
Easy Run |
|
| 07/23/2006 |
11 |
1:10:45.00 |
Easy Run |
Group
run from the duck pond. 6:00 pace from Dutton on in. |
| 07/24/2006 |
10 |
1:02:00.00 |
Easy Run |
twinkler
backwards. Got moving today, under 5:30 pace for some of the run. |
| 07/25/2006 |
10.5 |
1:06:00.00 |
Easy Run |
bear
loop. another fast day - 5:30 pace from the top of bear hill on in. |
| 07/26/2006 |
10 |
1:04:30.00 |
Easy Run |
stony
trails. easy day until the last 2 miles which were 5:30 pace or so. |
| 07/27/2006 |
10 |
1:00:00.00 |
Easy Run |
Fastest
day yet. Started out pretty good then got down around 5:10-5:20 pace for a
few miles, cooled down the last 1-2 miles. |
| 07/28/2006 |
12 |
1:11:15.00 |
Easy Run |
was
able to somehow go fast again today. Started good-5:30 pace down the trial.
Got dropped going up galliger. Ran a 2:24,2:32 to catch back up to Kyle and
Morgan. Easy last couple around dino. |
| 07/29/2006 |
10.5 |
1:09:00.00 |
Easy Run |
Former
OP teammate Tom McArdle was in town and I ran with him most of the run.
|
| 07/30/2006 |
13 |
1:14:00.00 |
Easy Run |
1
mile warm up because I thought I was running the 11 mile loop but ended up
doing a 12 mile loop. Good going pretty fast early then Steve launced and I
chased him down along with Marty. Had to be close to 5:00 pace at one point
on the flat stretches. Marty dropped us pretty good through the hills but I
still kept a good pace the rest of the way in. |
| 07/31/2006 |
14 |
1:45:00.00 |
Easy Run |
Run
with the cross campers. A lot of the run pretty slow. Ran 4X800 with the
campers 2:40-2:45. |
| 08/01/2006 |
10 |
1:12:30.00 |
Easy Run |
Ran
with the campers again. Most nice and easy, last 3 alone at a good pace.
|
| 08/02/2006 |
12 |
1:19:30.00 |
Easy Run |
regular
easy day |
| 08/03/2006 |
10.5 |
1:20:00.00 |
Easy Run |
ran
with the campers nice and easy. Last 3.5 alone at a good pace. |
| 08/04/2006 |
10 |
54:30.00 |
Tempo Run |
10
mile cut down. 6:00 down to 4:45 pace. |
| 08/05/2006 |
10 |
1:07:00.00 |
Easy Run |
easy
run |
| 08/05/2006 |
4 |
31:00.00 |
Easy Run |
|
| 08/06/2006 |
10 |
57:55.00 |
Easy Run |
Boat
Launch 5 out on the path and back.
7:30,6:30,6:00,5:44,5:51,5:29,5:20,5:07,5:11,5:10 |
| 08/07/2006 |
16 |
1:46:15.00 |
Long Run |
Felt
good today but kept it easier. 6 alone, down paint creek with the group then
6:00 pace back. |
| 08/08/2006 |
10 |
1:03:30.00 |
Easy Run |
5
miles with the group out towards oakland U, tured around and ran 5:30's back
down the hill. |
| 08/08/2006 |
4 |
26:30.00 |
Easy Run |
6:00
pace |
| 08/09/2006 |
10 |
1:05:00.00 |
Easy Run |
easy
run |
| 08/10/2006 |
8 |
40:05.00 |
Tempo Run |
8
mile tempo at stony at marathon goal pace. We were a little fast most miles.
Pretty tough, hope I can run that pace Sunday for the 1/2 marathon. |
| 08/11/2006 |
10 |
1:06:00.00 |
Easy Run |
a
little sore from the workout. Finished by picking up my car from the shop,
very happy that it only needed a $20 part. |
| 08/11/2006 |
4 |
30:00.00 |
Easy Run |
|
| 08/12/2006 |
10.5 |
1:10:30.00 |
Easy Run |
Run
in Chicago day before the race |
| 08/13/2006 |
13.1 |
1:07:59.00 |
Tempo Run |
Was
supposed to run 5:02 pace for 13.1. Knew I was in big trouble when it was
tough to run the first mile in 5:07. Somewhat held it togeter though 6
miles(30:26). After going a little off course then running a couple 5:20
miles I found myself with the 5:11 pace guys. Wasn't easy but finished it up
with them. Hopefully I was just tired from running a little to hard the week
leading up to the race. |
| 08/14/2006 |
10.5 |
1:11:00.00 |
Easy Run |
tired
from the race yesterday. |
| 08/14/2006 |
4 |
30:00.00 |
Easy Run |
easy
jog in Detroit after driving back from Chicago. |
| 08/15/2006 |
10 |
1:07:30.00 |
Easy Run |
nice
and easy today |
| 08/15/2006 |
4 |
30:00.00 |
Easy Run |
|
| 08/16/2006 |
18.5 |
1:50:30.00 |
Long Run |
Probably
ran 13.1 of it faster than my race on Sunday. Couple days of easy jogging
helped bring me back. Guess I'll just keep training hard and hope it pays
off. |
| 08/17/2006 |
10 |
1:08:00.00 |
Easy Run |
easy
run with the group |
| 08/17/2006 |
4 |
30:00.00 |
Easy Run |
|
| 08/18/2006 |
10 |
1:07:00.00 |
Easy Run |
|
| 08/18/2006 |
4 |
30:00.00 |
Easy Run |
|
| 08/19/2006 |
10 |
48:21.00 |
Aerobic Capacity Intervals |
4,3,2,1mile
at stony. 19:21,14:39,9:41,4:40. Very tough workout but it was was best I've
felt running in a long time. |
| 08/20/2006 |
12 |
1:17:00.00 |
Easy Run |
legs
tierd from the workout, had to keep it easy today. |
| 08/20/2006 |
4 |
30:00.00 |
Easy Run |
easy
jog in G.P. after work |
| 08/21/2006 |
10 |
1:08:00.00 |
Easy Run |
very
sore when I woke up but felt ok once I started running. |
| 08/21/2006 |
4 |
28:00.00 |
Easy Run |
|
| 08/22/2006 |
20 |
2:00:00.00 |
Long Run |
2
miles easy to the duck pond, 16 mile loop in around 1:30 (5:37pace) 2 miles
easy. Managed to run pretty fast with being a little tired from the workout
still. Lost the group up the big hill then ran 5:02, 5:18, 5:12 down the
trail to catch back up to some of them. Kyle started rolling down the trail
to help me squeeze one last fast mile out. |
| 08/23/2006 |
10 |
1:08:15.00 |
Easy Run |
nice
and easy today |
| 08/23/2006 |
4 |
31:00.00 |
Easy Run |
|
| 08/24/2006 |
4 |
00.00 |
Easy Run |
|
| 08/24/2006 |
12 |
1:19:30.00 |
Easy Run |
easy
pace today. legs pretty tired, hope they come back for the workout tomorrow.
|
| 08/25/2006 |
9 |
43:47.00 |
Aerobic Capacity Intervals |
3X3
mile at stony with 1 mile jog recovery (14:33,14:38,14:35). Another very good
workout for me. Was happy to hit the times after running the 20 miler hard.
Struggled on the up hills because my legs felt dead from the long run but
felt pretty good on the flats and down hills. |
| 08/26/2006 |
12 |
1:18:00.00 |
Easy Run |
legs
tired, ran easy |
| 08/26/2006 |
4 |
30:00.00 |
Easy Run |
|
| 08/27/2006 |
12 |
1:16:00.00 |
Easy Run |
group
run at Lake Orion, kept it easy |
| 08/27/2006 |
4 |
29:00.00 |
Easy Run |
ran
in GP after work |
| 08/28/2006 |
10 |
48:21.00 |
Aerobic Capacity Intervals |
5x2mile
at stony w/ 1/2 mile rec. 9:42,9:44,9:43,9:38,9:34. Tough workout but felt a
little better than I did for the 3x3 mile. |
| 08/29/2006 |
12 |
1:21:00.00 |
Easy Run |
|
| 08/29/2006 |
6 |
43:00.00 |
Easy Run |
had
to fit in 2nd run early before class. |
| 08/30/2006 |
6 |
00.00 |
Easy Run |
|
| 08/30/2006 |
12 |
1:20:15.00 |
Easy Run |
easy
day |
| 08/31/2006 |
9 |
43:39.00 |
Aerobic Capacity Intervals |
3x3
mile at stony with 1 mile recover jog. 14:37,14:30,14:32. First 2 wern't to
bad (wind was mostly at my back) Last one was very tough to hit(mostly into
the wind). |
| 09/01/2006 |
12 |
1:21:00.00 |
Easy Run |
|
| 09/01/2006 |
4 |
29:00.00 |
Easy Run |
|
| 09/02/2006 |
4 |
30:00.00 |
Easy Run |
|
| 09/02/2006 |
13 |
1:27:00.00 |
Easy Run |
Ran
nice and easy with Eberly. |
| 09/03/2006 |
20.5 |
2:03:30.00 |
Long Run |
Started
at Bloomer. First 5 easy then picked it up. Last 15 miles right around 5:35
pace with the last mile at 5:00 pace. Splits while running on the path at
stony creek were: 5:36,5:36,5:33,5:36,5:38,5:28. |
| 09/04/2006 |
12 |
1:22:00.00 |
Easy Run |
|
| 09/04/2006 |
4 |
29:00.00 |
Easy Run |
|
| 09/05/2006 |
12 |
1:20:30.00 |
Easy Run |
ran
easy again today |
| 09/05/2006 |
4 |
30:00.00 |
Easy Run |
easy
run befor class |
| 09/06/2006 |
10.5 |
50:45.00 |
Aerobic Capacity Intervals |
another
tough workout but not as bad as the last few. 7X1.5 mile at stony with 1/2
mile rec. All between 7:11-7:17 ave around 7:15. |
| 09/06/2006 |
4 |
30:00.00 |
Easy Run |
|
| 09/07/2006 |
16 |
1:44:00.00 |
Easy Run |
run
to the CJ's in Lake Orion |
| 09/08/2006 |
12 |
1:21:00.00 |
Easy Run |
easy
day |
| 09/08/2006 |
4 |
30:00.00 |
Easy Run |
|
| 09/09/2006 |
22.5 |
2:20:00.00 |
Long Run |
20
min easy to the duck pond, 17.5 miles hard- much of it at 5:30 pace. Last 4
miles down the trail and up tienken in around 20:00, last 2 10:06. 2-3 mile
cool down. Never really felt comfortable today but was able to keep going.
|
| 09/10/2006 |
12 |
1:22:00.00 |
Easy Run |
kept
it very easy today. |
| 09/10/2006 |
6 |
43:00.00 |
Easy Run |
|
| 09/11/2006 |
12 |
1:22:45.00 |
Easy Run |
took
it easy again today. Legs still a little tired from the long run. |
| 09/11/2006 |
6 |
43:30.00 |
Easy Run |
|
| 09/12/2006 |
8 |
38:40.00 |
Aerobic Capacity Intervals |
4X2mile
at stony. 9:41,9:41,9:43,9;35. Tough workout but 4:50's are starting to feel
a little better. |
| 09/12/2006 |
4 |
00.00 |
Easy Run |
|
| 09/13/2006 |
12 |
1:22:30.00 |
Easy Run |
easy
12 mostly on paint creek |
| 09/13/2006 |
6 |
44:00.00 |
Easy Run |
|
| 09/14/2006 |
12 |
1:21:30.00 |
Easy Run |
easy
day again |
| 09/14/2006 |
4 |
30:00.00 |
Easy Run |
|
| 09/15/2006 |
7 |
00.00 |
Aerobic Capacity Intervals |
2/3/2
mile at stony 1 mile rec 9:39,14:29,9:35. |
| 09/16/2006 |
14 |
1:35:00.00 |
Easy Run |
|
| 09/16/2006 |
6 |
44:00.00 |
Easy Run |
|
| 09/17/2006 |
12 |
1:20:00.00 |
Easy Run |
Group
run from the cider mill, easy again today |
| 09/17/2006 |
4 |
31:30.00 |
Easy Run |
nice
afternoon for a run |
| 09/18/2006 |
21 |
2:07:00.00 |
Easy Run |
feeling
a little sluggish today. First 1/2 of the run around 6:00 pace, got going to
5:45 by the second half. Thought it would feel easier to run marathon pace
for the last 3. Ran 5:01, 5:00, 5:09. |
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