| Training
Log Download for Melissa White |
| 7/01/2006 -
9/19/2006 |
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| Date |
Distance |
Workout
Name |
Comments |
| 07/01/2006 |
10 |
Easy Run |
We
ran the shepherd loop plus some pc and dino. We won the OSB today so it was a
success. |
| 07/01/2006 |
4 |
Easy Run |
Easy
4 after work. |
| 07/02/2006 |
10 |
Easy Run |
Group
run at Stony Creek. I took it easy today because I was feeling the last
couple days in my legs. |
| 07/02/2006 |
4 |
Easy Run |
Took
it easy again for the afternoon run. Definitely felt better then this
morning. |
| 07/03/2006 |
8 |
Easy Run |
Ran
a new loop for something different. Finished up with a couple strides. |
| 07/04/2006 |
1.5 |
Easy Run |
10
min shakeout |
| 07/04/2006 |
1 |
Competition |
I
actually felt really good during the mile. The race is over so quickly though
that it surprised me. I felt a ton better running the mile this year then I
did last year. I might even have to say it was a bit fun. |
| 07/05/2006 |
10 |
Easy Run |
I
felt pretty decent after the race yesterday. We ran a bit of a faster pace
most of the run and then Dot, Desi and I ran the about a mile - mile and a
half at 6 min pace. It was an OSB win! |
| 07/05/2006 |
4 |
Easy Run |
I
had to get my tire fixed so I ran from the repair shop to Clinton river and
back. |
| 07/06/2006 |
8.5 |
Easy Run |
Ran
Tienken-Brewster-Dutton and back down the trail. |
| 07/07/2006 |
8 |
Easy Run |
Last
run at home before the race. |
| 07/07/2006 |
4 |
Easy Run |
Four
miler at Niagara Falls. |
| 07/08/2006 |
6 |
Easy Run |
Ran
the last 6 miles of the course. |
| 07/09/2006 |
1 |
Easy Run |
10
min shakeout |
| 07/09/2006 |
9.33 |
Competition |
This
was probably one of the best races I have ever had. It was a great way to end
the segment. I still feel very fresh and ready to go, which is what I need
for marathon training. I really liked this speed segment a lot more then I
thought I would. I really liked racing a lot and I think each race got a
little better. I am much farther ahead of last year and I'm ready for
marathon training. I know its something I still need to work on more but the
last couple of races have helped give me more confidence. I have big goals
for Chicago. |
| 07/20/2006 |
8 |
Easy Run |
I
didn't feel too bad for the first day back. |
| 07/21/2006 |
8.4 |
Easy Run |
Felt
a bit more sore today. |
| 07/22/2006 |
8 |
Easy Run |
Still
feel really sore and I haven't been able to sleep very well so I didn't feel
real great today. |
| 07/23/2006 |
10.5 |
Easy Run |
What
a difference a day makes. I felt a ton better today. Dot and I picked up the
pace after about 3 miles. I ended up just running back to the Duck pond with
her instead of stopping at home. |
| 07/24/2006 |
8 |
Easy Run |
A
fun little run through Bloomer with a finish at Starbucks to get banana creme
frappaccino's complements of Yoda. |
| 07/25/2006 |
8.5 |
Easy Run |
At
about 1.5 miles dottie gave me the go signal, and when dottie gives the
signal you go. So, I decided it was time to pick up the pace. I got around
low 6's for a few miles on the trail. My hamstring is the only thing that is
still sore but it doesn't seem to be affecting my running its just there. |
| |
| Finished the run up with another yummy surprise, a delicious
cupcake from Miss Samantha. |
| 07/26/2006 |
8.5 |
Easy Run |
Ran
the snell run today with a big group. My hamstring is still a little sore but
nothing big. |
| 07/27/2006 |
8.5 |
Easy Run |
Ran
the clinton to 25 mile loop. Picked up the pace with Dot and Yolanda. |
| 07/28/2006 |
8.6 |
Easy Run |
Ran
the winkler loop. |
| 07/29/2006 |
10 |
Easy Run |
Ran
to clinton and through bloomer and back. Yoda decided to go a little longer
so I added a couple miles on with her. |
| 07/30/2006 |
10.5 |
Easy Run |
Nice
fast group run at lake orion. We haven't been doing any workouts yet so its
easier to go faster on regular days. Splits were: 7:17, 6:48, 6:24, 6:41,
6:18, 6:21, 6:17, 6:03, 6:01, 1:50 and then I added on a few minutes of easy
jogging. |
| 07/31/2006 |
10.3 |
Easy Run |
Ran
out to sheldon, around the trails, then back and added on a few miles on
paint creek. |
| 08/01/2006 |
10 |
Easy Run |
Ran
about 10 miles at camp. It was a little toasty. |
| 08/02/2006 |
8 |
Easy Run |
Ran
with Dot and Kelly around pc, clinton, and bloomer. |
| 08/03/2006 |
10 |
Easy Run |
Ran
during camp today. |
| 08/04/2006 |
17.3 |
Easy Run |
Oh
how I love long runs!! Started out nice and happy and picked up the pace as
the run went along. The one negative point of the run was that Dottie got bit
by a fat bass however, she did survive and I didn't have to drag her home.
|
| 08/05/2006 |
8.2 |
Easy Run |
A
nice happy run through the new bloomer loop. |
| 08/05/2006 |
4 |
Easy Run |
First
double since time off. I felt a little tired from painting today but not too
bad. |
| 08/06/2006 |
10 |
Easy Run |
Ran
an out and back at the group run. |
| 08/07/2006 |
8 |
Aerobic Capacity Intervals |
1st
workout back. I definitely felt not as fit as before but that's what happens
when you take time off. I felt pretty good until the 5:30's and then I
started to feel it. Splits were: 6:38, 6:25, 6:20, 6:08, 5:59, 5:45, 5:32,
5:29 |
| 08/08/2006 |
8 |
Easy Run |
Ran
clinton river up to bloomer. I didn't feel to bad after yesterday's workout.
|
| 08/08/2006 |
4 |
Easy Run |
Nice
happy run along the trail. |
| 08/09/2006 |
11 |
Easy Run |
We
ended up going a little long because we tried some different loops in
sheldon. |
| 08/10/2006 |
6 |
Tempo Run |
6
mile tempo run at stony. My splits were: 5:47, 5:47, 5:52, 5:53, 5:43, 5:49.
I felt much better on this workout then I did on Tuesday. |
| 08/11/2006 |
10 |
Easy Run |
A
10 miler all alone |
| 08/12/2006 |
8 |
Easy Run |
An
easy run in Chicago after our drive. I felt pretty sluggish and tight from
the ride. |
| 08/13/2006 |
13.1 |
Competition |
Goal
was to run the half marathon at marathon pace but I ended up being too fast.
I was definitely not racing though. I felt kinda crappy at the beginning
because of the lack of training we've had but I actually started to feel
better around mile 10 and I could have run much farther then 13.1. My splits
were: 5:54, 5:55, 5:57, 5:44, 5:54, 5:55, 5:52, 5:57, 5:45, 5:52, 5:50, 5:53,
5:51, and finished up in 1:16:58. I hope some more workouts will help me get
the pace better and get me ready for the marathon. |
| 08/14/2006 |
8.5 |
Easy Run |
Ran
along the lake with Kevin in Chicago. I felt pretty decent after yesterday.
|
| 08/14/2006 |
4 |
Easy Run |
Definitely
felt tired after the drive home from Chicago. I ran nice and easy. |
| 08/15/2006 |
8.5 |
Easy Run |
For
some reason I decided to run fast today. I got down to around low 6's on the
trail. I'll take it a bit easier tomorrow I think. |
| 08/15/2006 |
4 |
Easy Run |
I
distracted myself on this run but studying my OIA's for class. |
| 08/16/2006 |
16 |
Long Run |
We
ran the Gun loop with with a snell add on. I picked the pace up a little
after an hour and felt pretty decent. |
| 08/17/2006 |
10.5 |
Easy Run |
We
ran the pc-clinton-bloomer loop. |
| 08/17/2006 |
4 |
Easy Run |
Ran
the pc loop after fixing up our room. |
| 08/18/2006 |
8 |
Easy Run |
A
nice happy run on shepherd with a little extra added on. |
| 08/18/2006 |
4 |
Easy Run |
PC
loop before work. |
| 08/19/2006 |
8 |
Aerobic Capacity Intervals |
The
workout was 4-3-1 at 5:47 pace. My splits were: (5:43, 5:46, 5:48, 5:45)-
(5:48, 5:45, 5:44) - (5:41). I actually started to feel better as the workout
went on. |
| 08/20/2006 |
10.5 |
Easy Run |
Group
run at Hart Middle School. |
| 08/20/2006 |
4 |
Easy Run |
Easy
run at Grosse Pointe after work. |
| 08/21/2006 |
8.4 |
Easy Run |
Ran
a 6 mile loop from pc to bloomer to drop desi off and then added on 2 more
miles. |
| 08/21/2006 |
4 |
Easy Run |
Easy
run on pc to clinton river. |
| 08/22/2006 |
21.3 |
Easy Run |
This
was my first over 20 mile run. I thought it went very well. I picked the last
4 miles up with my Dottie. Although Kelly would not agree, I also discovered
that Triberry gu is surprisingly delicious after about an hour and a half.
Overall it was a good run. |
| 08/23/2006 |
8.2 |
Easy Run |
Ran
the sheldon estates loop. Didn't feel too bad after yesterday. |
| 08/23/2006 |
4 |
Easy Run |
Easy
run on the trails after work. |
| 08/24/2006 |
10 |
Easy Run |
Ran
the snell loop with a bear park add on. Finished up with kelly and Dot.
|
| 08/24/2006 |
4 |
Easy Run |
Easy
run after work. |
| 08/25/2006 |
8 |
Steady State Run |
The
workout was 3-2-3 at 5:47 pace. Desi led the first 3 which was nice because
then I just got to follow her. Splits were: (5:50, 5:49, 5:45), (5:48, 5:47),
(5:47, 5:32, 5:42). |
| 08/26/2006 |
10 |
Easy Run |
Ran
pc-clinton-bloomer with Desi. |
| 08/26/2006 |
4 |
Easy Run |
Easy
run on the trails. |
| 08/27/2006 |
10 |
Easy Run |
Ran
with Jackie at the Lake Orion run. |
| 08/27/2006 |
4 |
Easy Run |
Ran
at GP after work. |
| 08/28/2006 |
10 |
Aerobic Capacity Intervals |
Workout
was 5x2miles at 5:47 pace. Splits were: (5:43, 5:47), (5:45, 5:44), (5:46,
5:44), (5:45, 5:43), (5:33, 5:36). I felt pretty decent the whole time.
|
| 08/29/2006 |
10 |
Easy Run |
A
nice happy run before the workout tomorrow. |
| 08/29/2006 |
4 |
Easy Run |
PC
afternoon run. |
| 08/30/2006 |
4 |
Easy Run |
Afternoon
run at Lake Orion. |
| 08/30/2006 |
10 |
Easy Run |
Winkler
plus a pc add on. |
| 08/31/2006 |
9 |
Aerobic Capacity Intervals |
Workout
was 3x3 miles @ 5:47 pace. Splits were: (5:44, 5:39, 5:41), (5:42, 5:39,
5:37), and (5:45, 5:40, 5:21). |
| 09/01/2006 |
10.5 |
Easy Run |
Bloomer
run with a little pc add on. |
| 09/01/2006 |
4 |
Easy Run |
PC
afternoon loop. |
| 09/02/2006 |
12.5 |
Easy Run |
Shepherd
loop and lower bloomer loop. I started feeling better about half way through
the run. |
| 09/03/2006 |
22 |
Long Run |
I
felt much better then yesterday. The run went by so fast it was great. The gu
was delicious as always. |
| 09/04/2006 |
4 |
Easy Run |
PC
afternoon loop. |
| 09/04/2006 |
10.5 |
Easy Run |
Sheldon
estates loop with a pc add on. Picked up the pace with Jackie around mile 7
or 8. |
| 09/05/2006 |
10.5 |
Easy Run |
Ran
the bloomer loop backwards and then added on PC. I picked the last couple
miles up to finish the run. |
| 09/05/2006 |
4 |
Easy Run |
PC
afternoon loop before school. |
| 09/06/2006 |
9 |
Aerobic Capacity Intervals |
Workout
was 6x1.5 miles at 5:47 pace. Splits were: 8:33, 8:38, 8:40, 8:42, 8:39,
8:24. The pace is starting to feel much better then the first couple
workouts. |
| 09/07/2006 |
14.5 |
Easy Run |
Felt
okay until about 11 miles then my stomach started to hurt and I felt really
tired. |
| 09/08/2006 |
10 |
Easy Run |
Ran
the clinton river to Dequindre loop. Had to run happy today. Felt very sleepy
and tired. |
| 09/08/2006 |
4 |
Easy Run |
Ran
around randomly to spice things up a bit. |
| 09/09/2006 |
23.5 |
Long Run |
Accidentally
missed a turn today so we ended up going a little bit longer. We still did
the 2 mile pickups from the same spot, but we didn't start them until after
we have been running for 2 hours and 24 min. We were moving pretty decent
most of the run and I thought I was getting very tired but luckily with a
little motivation from Dot and some yummy gu I shomehow managed to bust out 2
fast miles at 5:34 and 5:38. Once those miles were over all was well with the
world again. I felt much better then I did the last two days. |
| 09/10/2006 |
10.2 |
Easy Run |
Ran
ten miles at the Lake Orion group run. Started off behind the group and the
first mile was really slow but then I picked it up so I could catch Jackie
and run with her. (8:13, 6:38, 6:28, 6:47, 6:25, 6:50, 6:36, 6:31, 6:18,
6:20) |
| 09/10/2006 |
4 |
Easy Run |
pc
afternoon run |
| 09/11/2006 |
10 |
Easy Run |
Ran
the shepherd loop with an add on down ludlow. Felt a little tired today.
|
| 09/11/2006 |
4 |
Easy Run |
pc
afternoon run before work |
| 09/12/2006 |
8 |
Aerobic Capacity Intervals |
The
workout was 4x2 miles at 5:47 pace. I felt pretty good overall. The only
interval that was really tough was the 3.5-4.5 mile. My splits were: (5:49,
5:45), (5:44, 5:43), (5:45, 5:45), (5:35, 5:41 downhill miles). |
| 09/12/2006 |
4 |
Easy Run |
PC
afternoon loop. |
| 09/13/2006 |
10 |
Easy Run |
Clinton
river to Old perch road. A new loop that turned out pretty well. |
| 09/13/2006 |
4 |
Easy Run |
PC
afternoon loop with Dottie. The run was very nice except for the bug
craziness on the trail. |
| 09/14/2006 |
10.7 |
Easy Run |
We
ran the Gunn loop. Started off nice and easy and then launched the last
couple miles with Desi. |
| 09/14/2006 |
4 |
Easy Run |
PC
afternoon run. I ran it backwards today to mix it up. |
| 09/15/2006 |
7 |
Aerobic Capacity Intervals |
The
workout was 2x3x2 at 5:47 pace. This workout felt better then Tuesday's
workout. Paces were: (5:44, 5:42), (5:42, 5:41, 5;41), (5:43, 5:30). |
| 09/16/2006 |
12.7 |
Easy Run |
Actually
felt pretty decent on this run. It went by really quickly. |
| 09/17/2006 |
10.8 |
Easy Run |
Group
run at the paint creek cider mill. I felt a little sluggish on this run.
|
| 09/17/2006 |
4 |
Easy Run |
It
was nice and sunny for the afternoon run. |
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