Kmans Running Log

Mid october 1/2 marathon

2009-12-22T16:48:00.001-08:00

13.65mile training run 8:30~ per mile if my memory is correct. Took 2 month break in november and december still havn't gotten back into my training.

2009-07-20T06:42:00.001-07:00

8.2 miles 1 hour 2 minutes 6 seconds

mt raineer pebble creek

2008-09-29T14:13:00.000-07:00

mt raineer pebble creek + 2000 feet elavation gain hike.

5.67miles round trip

little passed pebble creek up to some bunches of rocks

1 hour 38 minutes round trip time.

9-26 9.35miles

2008-09-26T11:57:00.002-07:00

1 hour 15 minutes 12 seconds

8 minute 2 second miles this morning from 9-10.

9-25

2008-09-26T11:57:00.001-07:00

distance 5k
temp 60-70
22:12

1.51miles

2008-09-16T13:53:00.000-07:00

1.51miles time: 9:04

Sorry for being gone for so long

2008-09-16T13:06:00.000-07:00

Ok I have missed a bunch of postings because I have been out racing so let me post them.

Sense August 25th.

I have done 2-3 9.33 mile runs
2 10k races.
about 5 - 5k's
and some 10ks.
and a 12k.

about 60 miles

I did 3 15ks all around 1:19 minutes dont really remember the dates sometime between september and now.

the 2 10k races were at 45:48 and 47:27

my 5ks have been in the 7 minute per mile range 22:xx-23:xx but one time I did a really really slow one, not sure why.

my 12k was 1 hour 1 second or so, it had alot of hills.

sorry for the late postings. I am going to try to keep track from now on.

today 6x 220m repeats 30-40 seconds. 20-30 second rest.

1.5miles slow cooldown 12minutes, easy pie.

today 5k

2008-08-25T18:20:00.001-07:00

7:01 per mile
3.115 miles
21:55min

temp, 7x degrees

fun run cheek went numb for some reason not sure why. Dad said might be my shoes were tied too tight. it was very odd.

Race Time on august 23rd 2008

2008-08-25T18:19:00.001-07:00

9 am
temp - 6x-7x degrees
time - 20:40min
new PR.
time per mile - 6:47

great race, finished 6th or 7th.

runlikeadog.com

2.32mi 1 day before race.

2008-08-21T17:23:00.000-07:00

2.32mi
temp: 75

thursday august 21st 2008

time:16::19
pace per mile 7:01sec

4.4 miles in the rain

2008-08-20T11:42:00.000-07:00

4.4 miles in the rain, race on saturday 23rd. dont remember time, ran with my sister and dog. peace out.

Goals for the new year 09.

2008-08-19T14:51:00.001-07:00

GOALS

Participate in the Rhody run. A 12k race with lots of hills.
Participate as many races as possible. get my 5k under 17 minutes.
Run a 1/2 marathon( For training and base millage build up.)
Run a 4:30 mile.
Work on a discipline as if running isn't one, Martial arts/ gymnastics / Parkour /or even basketball.
Triathlon will be put off until 2010.
Become a member at the valley for there indoor swimming pool.
Become a better swimmer.
Work on training for a triathlon in late 09.

I think that is a good enough list for now the discipline and triathlon may be a little much.

Goals before the new year. ( i.e winter )

2008-08-19T14:49:00.000-07:00

Run a sub 20 minute 5k during winter. Participate in a 5mile race at under 8 minute per mile pace.

should be simple but winter sucks in washington.

goals before summer ends.

2008-08-19T14:47:00.000-07:00

My current goals before summer ends connsist of sub 21 minute 5k and sub 5:30 mile.

Lets hope I get there.

long long run! 9.34 miles

2008-08-19T07:32:00.000-07:00

On tuesday august 20th I ran 9.34 miles in 1 hour 18 minutes doing 3 3.115 miles back to back around 15k

time:5:45am
watch time: 1:18:48sec
per mile: 8:26sec
total miliage:9.34mi
splits: first 5k - 25:53sec middle 5k - 26:38sec last 5k - 26:16sec

that felt good. great improvement. hoping for a under 22min 5k next week.

temperature: 59 degrees
started sprinkling a bit for about 20 seconds then stopped
overcast & no wind.

Another new personal best for the 5k

2008-08-17T08:58:00.000-07:00

Today I ran 3.115 miles for a new PR of 22:18

one of my best times ever.

Temp: 60-70 degrees but muggy.
Time:7:30 am

Distance: 3.115mi
Total time: 22:18
pace per mi : 7:09 per
pace per kilometer: 4:26 per

6.73 miles with ~3 miles of hills.

2008-08-15T10:14:00.000-07:00

Today I ran 6.73 miles with roughly 3 miles of hills for a total of 58:35.

It was a good run. Woke up at 7:15am and just said I am going to run 5 miles and I ended up doing 6.73mi

temperature 67 degrees with breeze
but humid.

distance: 6.73miles(3 with hills).
time: 58:35
per mile: 8:42~
A great run I plan on repeating some day for a total of 10 miles.

:P

August 14th 5k attempt.

2008-08-15T10:13:00.000-07:00

On august 14th I tried for a personal best. Ended up walking about 2/10th of a mile because I out did myself.

ended up with 25:04 5k.
very hot 80 degrees.

Today was suppose to be a rest day.

2008-08-12T14:34:00.000-07:00

Today was suppose to be a rest day I guess ill take it tommorow, I Decided to just run 1 mile for fun. I came to 5:56.69 in the end. Which is not my fastest but it was a good try. I was shooting for 5:25. meh.

temp - 75 degree
first 800m - 2:5x
second 800m - 2:5x

I don't know if I should shoot for fast miles or shoot for distance I Am not sure what type of runner I am. I enjoy the long runs. What do you think?

New Personal Best for 5k

2008-08-12T12:00:00.000-07:00

Yesterday, midday I ran a 5k it has to be my 15th about this year. I hit 23:10. Which is a PR For me. The Temperature was hot with a breeze. I started to slow down about 19:00 and had a sharp pain in the top right area of my chest but finished it off.

Temperature - 80 degrees
Wind - 10mph nice and cool.
Distance - 3.1m 5k
Time - 23:10
Per Mile - 7:26

Overall I feel I did Pretty good. Though I like the feeling of longer runs better because they are a slower tempo. the shorter runs in my opinion are harder but faster.