tag:blogger.com,1999:blog-36890997946466559742024-03-13T06:58:30.022-07:00JC Training LogThe Road to BostonJohn Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-3689099794646655974.post-82813439731765014962010-01-22T18:29:00.000-08:002010-01-25T15:28:57.421-08:00January 18-24<span class="Apple-style-span" style=" ;font-family:'Times New Roman';"><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Monday 1/18</strong></span><br /></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">Off - Massage</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Tuesday 1/19</strong></span><br /><div><span class="Apple-style-span" style=" ;font-family:arial;">10 miles w/ Jerry. Felt better</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">10 miles - 1:15 total</span></span></div><div><span style="font-family:arial;"><strong>Wednesday 1/20</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">A.M. Bike 10 miles EZ</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. @ Dome 400-300-200 x 3 in 72/53/36 + 2 x 200 in 36. Felt OK. Hammy a bit tight on warm down</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">9 miles - 1:40 total</span></span></div><div><span style="font-family:arial;"><strong>Thursday 1/21</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Bike - 12 miles EZ</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color:#FF0000;">:40 total</span></span></div><div><span style="font-family:arial;"><strong>Friday 1/22</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Bike 15 miles</span></div><div><span class="Apple-style-span" style="font-family:arial;">Massage</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color:#FF0000;">:50 total</span></span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-weight: bold; ">Saturday 1/23</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">4 miles - Cut workout short hamstring tender</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color:#FF0000;">4 miles - :30 total</span></span></div><div><span style="font-family:arial;"><strong>Sunday 1/24</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;color:#FF0000;"><span class="Apple-style-span" style="color:#000000;">16 miles hamstring good</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">17 miles bike</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color:#FF0000;">16 miles - 2:55 total</span></span></div><div><span style="font-family:arial;color:#ff0000;"><strong>Week total - 39 miles - Elliptical - 44 Bike miles</strong></span></div><div><strong><span style="font-family:Arial;color:#ff0000;">total time - 7:50</span></strong></div></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-48271995725276084152010-01-22T18:16:00.000-08:002010-01-22T18:37:48.896-08:00January 11-17<span class="Apple-style-span" style=" ;font-family:'Times New Roman';"><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Monday 1/11</strong></span><br /></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">A.M. 4 mile run. 12 mile bike</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">P.M. 8 miles (5 in Forest Park)</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">12 miles - 2:10 total</span></span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Tuesday 1/12</strong></span><br /><div><span class="Apple-style-span" style="font-family:arial;">A.M. 2 mile run. Bike 15 miles EZ</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. 10 miles @ Forest Park</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">12 miles - 2:25 total</span></span></div><div><span style="font-family:arial;"><strong>Wednesday 1/13</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">A.M. Bike 10 miles EZ</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. @ Dome 8:00 tempo @ 6:00/1 mile TT 5:05 (75/78/78/74)/8 min T - 6:00/8 min T - 5:55 - 10 miles total. Very tired. Felt flat</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">10 miles - 1:45 total</span></span></div><div><span style="font-family:arial;"><strong>Thursday 1/14</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Bike - 8 miles very EZ</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color:#FF0000;">:30 total</span></span></div><div><span style="font-family:arial;"><strong>Friday 1/15</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">A.M. - Bike 10 miles</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. -10 miles EZ w/ Jerry. Felt much better.</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color:#FF0000;">10 miles - 1:50 total</span></span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-weight: bold; ">Saturday 1/16</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">@ Dome. 9 x 200 in 36/ 1 x 400 in 72. Felt poor but ran OK.</span></div><div><span class="Apple-style-span" style="font-family:arial;">Bike - 15 miles</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">10 miles - 2:00 total</span></span></div><div><span style="font-family:arial;"><strong>Sunday 1/17</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">A.M. -18 miles EZ. Tired from Sat.</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. - Bike 20 miles</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">18 miles - 3:15 total</span></span></div><div><span style="font-family:arial;color:#ff0000;"><strong>Week total - 72 miles - Elliptical - Bike 75 miles</strong></span></div><div><strong><span style="font-family:Arial;color:#ff0000;">total time - 13:55</span></strong></div></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-17883438551055480402010-01-22T18:15:00.000-08:002010-01-22T18:16:09.589-08:00January 4-10<span class="Apple-style-span" style="font-family: 'Times New Roman'; "><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Monday 1/4</strong></span><br /></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">Off - Tired from Sunday</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Tuesday 1/5</strong></span><br /><div><span class="Apple-style-span" style="font-family:arial;">A.M. Bike 10 miles EZ</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. 10 miles easy outside</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">10 miles - 1:50 total</span></span></div><div><span style="font-family:arial;"><strong>Wednesday 1/6</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">A.M. Bike 10 miles EZ</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. Tempo @ Dome 10/8/6 min. w/ 2:00 jog 5:45 pace</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">11 miles - 1:55 total</span></span></div><div><span style="font-family:arial;"><strong>Thursday 1/7</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">A.M. Bike 10 miles EZ</span></div><div><span class="Apple-style-span" style="font-family:arial;">10 miles EZ outside. Very tired. Probably ran too hard Wed.</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">10 miles - 1:15 total</span></span></div><div><span style="font-family:arial;"><strong>Friday 1/8</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Off- Tired save self for trip.</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-weight: bold; ">Saturday 1/9</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">A.M. 8 miles EZ in Beaverton w/ Esther. One lap at Nike on chips</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. 5 miles w/ Ben in PDX</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">13 miles - 1:40 total</span></span></div><div><span style="font-family:arial;"><strong>Sunday 1/10</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">12 miles in Forest Park w/ Ben, Scott & Eron. Lots of hills. Struggled</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">12 miles - 1:30 total</span></span></div><div><span style="font-family:arial;color:#ff0000;"><strong>Week total - 56 miles - Elliptical - Bike 30 miles</strong></span></div><div><strong><span style="font-family:Arial;color:#ff0000;">total time - 8:20</span></strong></div></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-3037459243919414482010-01-22T17:56:00.000-08:002010-01-22T18:16:47.680-08:00January 1-3<span class="Apple-style-span" style=" ;font-family:'Times New Roman';"><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;"><b>Friday 1/1 </b></span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">Off- Feel terrible from training.</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;"><b>Saturday 1/2</b></span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">Speed @ Dome - 4 x 200-37 sec./2 x 400 - 76 sec./1 x 800 - 2:36/ 2 x 400 - 76/ 4 X 200 - 37.</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">Good workout. Tired.</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color:#FF0000;">10 miles - 1:20 total</span></span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;"><b>Sunday 1/3</b></span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">A.M. 20 miles EZ. 1st 1:15 w/ Sam. Good run.</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">P.M. 15 miles bike EZ</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color:#FF0000;">20 miles - 3:25 total </span></span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color:#FF0000;"><b>Week total - 30 miles - Bike 15 miles - Total 4:45</b></span></span></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-81517053433386019622009-01-29T23:42:00.000-08:002009-01-29T23:47:46.421-08:00January 26 - February 1<span class="Apple-style-span" style="font-family: 'Times New Roman'; "><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Monday 1/26</strong></span><br /></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">Off - <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">Achilles</span> very sore<span class="Apple-style-span" style="font-weight: bold; "></span></span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-weight: bold; ">Tuesday 1/27</span></span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><div><span class="Apple-style-span" style="font-family: arial;">4 miles at Dome. <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">Achilles</span> fair. Massage</span></div><div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">4 miles - :35 total</span></span></div><div><span style="font-family:arial;"><strong>Wednesday 1/28</strong></span><br /></div><div><span class="Apple-style-span" style="font-family: arial;">Off - <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">Achilles</span> sore from massage. Tired from memorial.</span></div><div><span style="font-family:arial;"><strong>Thursday 1/29</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Off </span></div><div><span style="font-family:arial;"><strong>Friday 1/30</strong></span><br /></div><div><span class="Apple-style-span" style="font-family: arial;"><br /></span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-weight: bold; ">Saturday 1/31</span></span></div><div><br /></div><div><span style="font-family:arial;"><strong>Sunday 2/1</strong></span></div><div><span class="Apple-style-span" style="color: rgb(255, 0, 0); font-family: arial;"><br /></span></div><div><span style="font-family:arial;color:#ff0000;"><strong>Week total - miles - Elliptical - Bike miles - Swim </strong></span></div><div><strong><span style="font-family:Arial;color:#ff0000;">total time - <br /></span></strong></div></div></span></div></span></div></span></div></span></div></span></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-722896285686744732009-01-29T23:35:00.000-08:002009-01-29T23:42:44.049-08:00January 19-25<span class="Apple-style-span" style=" ;font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Monday 1/19</strong></span><br /></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">Off - still beat up from being sick</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Tuesday 1/20</strong></span><br /><div><span class="Apple-style-span" style="font-family:arial;">Off - still weak</span></div><div><span style="font-family:arial;"><strong>Wednesday 1/21</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">3 miles very easy at Dome. 3 miles very easy on bike</span></div><div><span class="Apple-style-span" style="font-family:arial;">Felt horrible</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">3 miles - :35 total</span></span></div><div><span style="font-family:arial;"><strong>Thursday 1/22</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Off - got massage</span></div><div><span style="font-family:arial;"><strong>Friday 1/23</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Off - travelled PDX</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-weight: bold; ">Saturday 1/17</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">5 miles in Forrest Park with B. Evans, S. Schilter with new test shoe</span></div><div><span class="Apple-style-span" style="font-family:arial;">Felt good on trails</span></div><div><span class="Apple-style-span" style=" ;font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">5 miles - :40 t</span></span><span class="Apple-style-span" style=" ;font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">otal</span></span><br /></div><div><span style="font-family:arial;"><strong>Sunday 1/18</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">3 miles. Leg tightened up and achillies very sore</span></div><div><span class="Apple-style-span" style="font-family:arial;">Don't understand why</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">3 miles - :20</span></span></div><div><span style="font-family:arial;color:#ff0000;"><strong>Week total - 11 miles - Elliptical - Bike 3 miles - Swim </strong></span></div><div><strong><span style="font-family:Arial;color:#ff0000;">total time - 1:35</span></strong></div><div><span class="Apple-style-span" style="color: rgb(255, 0, 0); font-weight: bold;font-family:Arial;">Tough week!</span></div></div></span></div></span></div></span></div></span></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-17237243100069634502009-01-13T16:19:00.001-08:002009-01-18T18:40:37.720-08:00January 12 -18<span class="Apple-style-span" style=" ;font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Monday 1/12</strong></span><br /><span class="Apple-style-span" style="font-family:arial;">A.M. Bike to Malibu 40 miles</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">P.M. 11 miles. Felt very sluggish at first but loosened up 6:35-50 pace. Good run/leg better</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><span style="color:#ff0000;">11 miles - 3:30 total</span> </span><br /><span style="font-family:arial;"><strong>Tuesday 1/13</strong></span><br /><div><span class="Apple-style-span" style="font-family:arial;">Off-Travel/Needed</span></div><div><span class="Apple-style-span" style="font-family:arial;">Leg stiff</span></div><div><span style="font-family:arial;"><strong>Wednesday 1/14</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">5 miles very easy at Dome. 4 miles very easy on bike</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">5 miles - 1:00 total</span></span></div><div><span style="font-family:arial;"><strong>Thursday 1/15</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Off - legs still swollen</span></div><div><span style="font-family:arial;"><strong>Friday 1/16</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Bike 27 miles HR 145</span></div><div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">1:20 total</span></span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-weight: bold; ">Saturday 1/17</span></span></div><div><span class="Apple-style-span" style="font-family: arial;">Bike 30 miles. 25 miles hard (1:00) Good workout.HR 150</span></div><div><span class="Apple-style-span" style="color: rgb(255, 0, 0);"><span class="Apple-style-span" style="font-family: arial;">1:20 total</span></span></div><div><span style="font-family:arial;"><strong>Sunday 1/18</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">2 miles. Horrible. Food poisoning last night</span></div><div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">2 miles - :20</span></span></div><div><span style="font-family:arial;color:#ff0000;"><strong>Week total - 18 miles - Elliptical - Bike 101 miles - Swim </strong></span></div><div><strong><span style="font-family:Arial;color:#ff0000;">total time - 7:30</span></strong></div></div></span></div></span></div></span></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-26910726661152561082009-01-05T19:31:00.000-08:002009-01-11T17:50:27.528-08:00January 5-11<span class="Apple-style-span" style=" ;font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Monday 1/5</strong></span><br /><span class="Apple-style-span" style="font-family:arial;">Run at Dome 6:45 pace/Drills</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span class="Apple-style-span" style="font-family:arial;">Felt OK/Shin fair</span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><span style="color:#ff0000;">9 miles - 1:10 total</span> </span><br /><span style="font-family:arial;"><strong>Tuesday 1/6</strong></span><br /><div><span class="Apple-style-span" style="font-family:arial;">Bike 37 miles HR 135-140</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">1:40 total</span></span></div><div><span style="font-family:arial;"><strong>Wednesday 1/7</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">A.M.11 miles easy at Dome HR 140. Tired but leg felt better</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. Bike 19 miles HR 130. Felt good</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">11 miles - 2:20 total</span></span></div><div><span style="font-family:arial;"><strong>Thursday 1/8</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">11 miles @ Dome with Ben Evans. Tired but ran 6:40-45 for most. Leg sore.</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">11 miles - 1:15 total</span></span></div><div><span style="font-family:arial;"><strong>Friday 1/9</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Bike 20 miles Venice Beach. Nice</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">1:05 total</span></span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-weight: bold; ">Saturday 1/10</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">A.M. 11 miles 6:40 pace/6:30 last 2 miles leg sore but fair</span></div><div><span class="Apple-style-span" style="font-family:arial;">P.M. 20 miles bike. Easier than usual </span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">11 miles - 2:15 total</span></span></div><div><span style="font-family:arial;"><strong>Sunday 1/11</strong> </span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">A.M. 14 miles 6:45-50 pace. Tired but OK. Warm 75</span></div><div><span class="Apple-style-span" style="font-family: arial;">P.M. Bike Venice to Hermosa Beach 30 miles</span></div><div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">14 miles - 3:10 total</span></span></div><div><span style="font-family:arial;color:#ff0000;"><strong>Week total - 56 miles - Elliptical - Bike 126 miles - Swim </strong></span></div><div><strong><span style="font-family:Arial;color:#ff0000;">total time - 11:45</span></strong></div></div></span></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-51769507770752620502008-12-30T21:44:00.000-08:002009-01-04T19:54:35.816-08:00December 29 - January 4<span class="Apple-style-span" style=" ;font-family:'Times New Roman';"><div style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 3px; padding-right: 3px; padding-bottom: 3px; padding-left: 3px; width: auto; font: normal normal normal 100%/normal Georgia, serif; text-align: left; "><span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Monday 12/29<span class="Apple-style-span" style="font-weight: normal;"></span></strong></span></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong><span class="Apple-style-span" style="font-weight: normal;">Off- Massage</span></strong></span><br /></div><div style="border-top-width: 0px; padding-right: 3px; padding-left: 3px; border-left-width: 0px; border-bottom-width: 0px; padding-bottom: 3px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 100%/normal Georgia, serif; width: auto; padding-top: 3px; text-align: left; border-right-width: 0px; "><span style="font-family:arial;"><strong>Tuesday 12/30</strong></span><br /><div><span class="Apple-style-span" style="font-family:arial;">Run 8 miles uphill 15%-0/Bike 13 miles.</span></div><div><span class="Apple-style-span" style="font-family:arial;">Shin sore</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0); ">8 miles - 1:35 total</span></span><br /><span style="font-family:arial;"><strong>Wednesday 12/31</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Run 14 miles 6 outside (-8)/8 treadmill 10%-0 6:40 pace/Bike 5 miles</span></div><div><span class="Apple-style-span" style="font-family:arial;">Felt OK shin sore</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">14 miles - 1:55 total</span></span></div><div><span style="font-family:arial;"><strong>Thursday 1/1</strong> </span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Bike 21 miles HR 130</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">1:05 total</span></span></div><div><span style="font-family:arial;"><strong>Friday 1/2</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">OFF</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-weight: bold; ">Saturday 1/3</span></span></div><div><span class="Apple-style-span" style="font-family: arial;">OFF</span></div><div><span style="font-family:arial;"><strong>Sunday 1/4</strong> </span><br /></div><div><span class="Apple-style-span" style="font-family: arial;">6 miles run outside (-10) leg hurt/Bike 12 miles</span></div><div><span class="Apple-style-span" style="font-family: arial;">Bad day</span></div><div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">6 miles total - 1:20 total</span></span></div><div><span class="Apple-style-span" style="color: rgb(255, 0, 0); font-family: arial;"><span class="Apple-style-span" style="font-weight: bold; ">Week total - 28 miles - Bike 51 miles- <span class="Apple-style-span" style="font-family: Arial; ">total time - 5:55</span></span></span></div></div></span></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-74793546242040864162008-12-22T22:50:00.000-08:002008-12-28T16:01:38.900-08:00December 22-28<span class="Apple-style-span" style="font-family:'Times New Roman';"><div style="BORDER-TOP-WIDTH: 0px; PADDING-RIGHT: 3px; PADDING-LEFT: 3px; BORDER-LEFT-WIDTH: 0px; BORDER-BOTTOM-WIDTH: 0px; PADDING-BOTTOM: 3px; MARGIN: 0px; FONT: 100% Georgia, serif; WIDTH: auto; PADDING-TOP: 3px; TEXT-ALIGN: left; BORDER-RIGHT-WIDTH: 0px"><span style="font-family:arial;"><strong>Monday 12/22</strong></span><br /><span class="Apple-style-span" style="font-family:arial;">Elliptical :25/Run 5 miles 10%-0% HR 140/Bike 6 miles</span></div><div style="BORDER-TOP-WIDTH: 0px; PADDING-RIGHT: 3px; PADDING-LEFT: 3px; BORDER-LEFT-WIDTH: 0px; BORDER-BOTTOM-WIDTH: 0px; PADDING-BOTTOM: 3px; MARGIN: 0px; FONT: 100% Georgia, serif; WIDTH: auto; PADDING-TOP: 3px; TEXT-ALIGN: justify; BORDER-RIGHT-WIDTH: 0px"><span class="Apple-style-span" style="font-family:arial;">Legs tired from yesterday</span></div><div style="BORDER-TOP-WIDTH: 0px; PADDING-RIGHT: 3px; PADDING-LEFT: 3px; BORDER-LEFT-WIDTH: 0px; BORDER-BOTTOM-WIDTH: 0px; PADDING-BOTTOM: 3px; MARGIN: 0px; FONT: 100% Georgia, serif; WIDTH: auto; PADDING-TOP: 3px; TEXT-ALIGN: left; BORDER-RIGHT-WIDTH: 0px"><span style="font-family:arial;"><span style="color:#ff0000;">5 miles - 1:20 total</span> </span><br /><span style="font-family:arial;"><strong>Tuesday 12/23</strong></span><br /><div><span class="Apple-style-span" style="font-family:arial;">Run 10 miles (1 mile wrmup treadmill)/Spin class 12 miles.</span></div><div><span class="Apple-style-span" style="font-family:arial;">Legs sore/Spin class good workout</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="COLOR: rgb(255,0,0)">10 miles - 2:00 total</span></span><br /><span style="font-family:arial;"><strong>Wednesday 12/24</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Swim 1150 yards/Bike 12 miles</span></div><div><span class="Apple-style-span" style="font-family:arial;">Legs sore from running</span></div><div><span class="Apple-style-span" style="font-family:arial;">Good workout but swimming sucks</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="COLOR: rgb(255,0,0)">1:15 total</span></span></div><div><span style="font-family:arial;"><strong>Thursday 12/25</strong> </span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Run 7 miles uphill 15%-3%/Elliptical :35/Bike 7 miles HR - 140-150</span></div><div><span class="Apple-style-span" style="font-family:arial;">Shin tender but fair</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="COLOR: rgb(255,0,0)">7 miles total - 1:50 total</span></span></div><div><span style="font-family:arial;"><strong>Friday 12/26</strong></span><br /></div><div><span class="Apple-style-span" style="font-family:arial;">Bike 12 miles/Weights-Plyos-Jumps</span></div><div><span class="Apple-style-span" style="font-family:arial;">Good strength/Legs tired, didn't feel like run/elliptical</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="COLOR: rgb(255,0,0)">:40 total</span></span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="FONT-WEIGHT: bold">Saturday 12/27</span></span></div><div><span style="font-family:arial;">A.M. Run 7 mile treadmill 15%-0% - increase speed to 10.0/Bike 5.0 miles</span></div><div><span style="font-family:arial;">P.M. Swim 800 yards</span></div><div><span style="font-family:arial;">Felt OK but shin sore. Swimming sucks!<br /><span style="color:#ff0000;">7 miles total - 1:30 total</span></span><span class="Apple-style-span" style="font-family:arial;"><br /></span><span style="font-family:arial;"><strong>Sunday 12/21</strong> </span><br /><span style="font-family:arial;">Run 16 miles (14 out/2 tread.) Cold 0 degrees/Elliptical :50</span></div><div><span style="font-family:arial;">Felt OK shin fair. Ran farther than anticipated.</span></div><div><span style="font-family:arial;color:#ff0000;">16 miles total - :2:40 total</span><span class="Apple-style-span" style="font-family:arial;"><br /></span><span style="font-family:arial;color:#ff0000;"><strong>Week total - 45 miles - Elliptical 1:50 - Bike 54 miles - Swim 1950 yards</strong></span></div><div><strong><span style="font-family:Arial;color:#ff0000;">total time - 11:15</span></strong></div></div></span>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-74684336547374445822008-12-15T19:10:00.000-08:002008-12-21T17:06:37.543-08:00December 15-21<span style="font-family:arial;"><strong>Monday 12/15</strong> </span><br /><span style="font-family:arial;">Swim 500 yards/Run treadmill uphill 7-10% 4 miles/Elliptical :20/Bike 3 miles </span><br /><span style="font-family:arial;">Plyos - step ups and box jumps light. Felt good </span><br /><span style="font-family:arial;"><span style="color:#ff0000;">4 miles - 1:15 total</span> </span><br /><span style="font-family:arial;"><strong>Tuesday 12/16</strong> </span><br /><span style="font-size:0;"></span><span class="Apple-style-span" style="font-family:arial;">Treadmill uphill 15% to 0% HR 140</span> <div><span class="Apple-style-span" style="font-family:arial;">Felt good</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="COLOR: rgb(255,0,0)">6 miles total - :45 total</span></span><br /><span style="font-family:arial;"><strong>Wednesday 12/17</strong> </span><br /><span style="font-size:0;"></span><span class="Apple-style-span" style="font-family:arial;">Swim 500 yards/Elliptical :35/Stairs :10/Bike 3 miles</span></div><div><span class="Apple-style-span" style="font-family:arial;">Strength :30 w/ Laura</span></div><div><span class="Apple-style-span" style="font-family:arial;">Run @ Dome with J. Dimoff/very light drills</span></div><div><span class="Apple-style-span" style="font-family:arial;">Felt good, but tired</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0)"><span class="Apple-style-span" style="font-family:arial;">4 miles total - 1:40 total</span></span><br /><span style="font-family:arial;"><strong>Thursday 12/18</strong> </span><br /><span style="font-family:arial;"></span><span style="font-family:arial;">Off - needed break</span><br /><span style="font-family:arial;"><strong>Friday 12/19</strong> </span><br /><span style="font-family:arial;"></span><span style="font-family:arial;">Run @ Dome 9 miles HR 150 w/ very light drills/Bike 12 miles easy HR 135</span></div><div><span style="font-family:arial;">Felt very good</span></div><div><span style="color:#ff0000;"><span style="font-family:arial;">9 miles total - 1:40 total</span><br /></span><span style="font-family:arial;"><strong>Saturday 12/20</strong> </span><br /><span style="font-family:arial;"></span><span style="font-family:arial;">Elliptical :25/Run treadmill 5 miles 10%-0% HR 140</span></div><div><span style="font-family:arial;">Ski 20K</span></div><div><span style="font-family:arial;">Felt good but a bit tired</span></div><div><span style="font-family:arial;color:#ff0000;">5 miles total - 2:00 total</span><br /><span style="font-family:arial;"><strong>Sunday 12/21</strong> </span><br /><span></span><span class="Apple-style-span" style="font-family: arial;">Run outside 5 degrees 18 miles w/ J Ross, T Ritchie, J Wirum/Bike 6 miles</span></div><div><span class="Apple-style-span" style="font-family: arial;">Felt good but tired @ end</span></div><div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">18 miles - 2:25 total</span></span><br /><span style="font-family:arial;color:#ff0000;"><strong>Week total - 46 miles Run/1:20 Elliptical/24 miles Bike/Swim 500 yard/Ski 20K - 9:45 total</strong></span></div>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-11473480895235871322008-12-09T23:31:00.001-08:002008-12-30T21:57:58.415-08:00December 8-14<span style="font-family:arial;"><span class="Apple-style-span" style="FONT-WEIGHT: bold">Monday 12/8</span> </span><div><span style="font-family:arial;">Off</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Tuesday 12/9</span></div><div><span style="font-family:arial;">:45 Elliptical/2 miles treadmill uphill/4 miles bike</span></div><div><span style="font-family:arial;">Weights/Abs/light plyo</span></div><div><span style="font-family:arial;">Felt good. Leg still sore</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0);font-family:arial;">2 miles total - 1:15 total</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Wednesday 12/10</span></div><div><span style="font-family:arial;">:30 Elliptical/3 miles treadmill uphill</span></div><div><span style="font-family:arial;">Light weights</span></div><div><span style="font-family:arial;">Felt good</span></div><div><span style="font-family:arial;color:#ff0000;">3 miles total - :50 total</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Thursday 12/11</span></div><div><span style="font-family:arial;">:55 Elliptical HR 135/10.5 miles bike (31:00) HR 130-35</span></div><div><span style="font-family:arial;">Felt good</span></div><div><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">1:25 total</span></span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Friday 12/12</span></div><div><span style="font-family:arial;">500 yd swim 15:00 HR 150</span></div><div><span style="font-family:arial;">:55 elliptical HR 135/3 miles treadmill uphill/1 mile bike</span></div><div><span style="font-family:arial;">Weights/Abs/light plyos</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0);font-family:arial;">3 miles total - 1:35 total</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Saturday 12/13</span></div><div><span style="font-family:arial;">2 miles. Leg not good.</span></div><div><span style="font-family:arial;">Ski 10K.</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0);font-family:arial;">2 miles total - :50 total</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Sunday 12/14</span></div><div><span style="font-family:arial;">:55 elliptical HR 130/4 miles treadmill uphill/6 miles bike</span></div><div><span style="font-family:arial;">Weights/Abs</span></div><div><span style="font-family:arial;">Great workout, felt good. Getting stronger</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0);font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">4 miles total - 1:45 total</span><span class="Apple-style-span" style=" font-weight: bold; "><span class="Apple-style-span" style="font-size: medium;"><span></span></span></span></span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0);font-family:arial;"><span class="Apple-style-span" style=" font-weight: bold; "><span><span class="Apple-style-span" style="font-size: medium;">Week total - 14 miles + 20 miles bike +</span></span><span class="Apple-style-span" style="font-size: medium;"> </span><span><span class="Apple-style-span" style="font-size: medium;">500 yd. swim + 4:00 elliptical + 10K ski</span></span></span></span></div><div><span class="Apple-style-span" style="color: rgb(255, 0, 0); font-weight: bold;font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">6:40 total</span></span></div>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-51366483295603344772008-12-02T00:14:00.001-08:002008-12-30T21:54:32.483-08:00December 1-7<span style="font-family:arial;"><span class="Apple-style-span" style="FONT-WEIGHT: bold">Monday 12/1</span> </span><div><span style="font-family:arial;">Ellipital 35 minutes HR 135</span></div><div><span style="font-family:arial;">Bike 4 miles</span></div><div><span style="font-family:arial;">Weights. Light legs/arms/abs/light plyo</span></div><div><span style="font-family:arial;">Good workout</span></div><div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">:50 total</span></span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Tuesday 12/2</span></div><div><span style="font-family:arial;">Swim 500 yards 15:00</span></div><div><span style="font-family:arial;">massage</span></div><div><span class="Apple-style-span" style="font-family:arial;">Resting leg</span></div><div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">:15 total</span></span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Wednesday 12/3</span></div><div><span style="font-family:arial;">Off/travel</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Thursday 12/4</span></div><div><span style="font-family:arial;">Easy 5 miles</span></div><div><span style="font-family:arial;">Leg sore but not bad</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0);font-family:arial;">5 miles total - :35 total</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Friday 12/5</span></div><div><span style="font-family:arial;">9 miles easy with K. Paulk, B. Wallace, C. Farley</span></div><div><span style="font-family:arial;">Leg still sore but not worse</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0);font-family:arial;">9 miles total - 1:10 total</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Saturday 12/6</span></div><div><span style="font-family:arial;">8 miles easy on Willamette w/ C. Farley</span></div><div><span style="font-family:arial;">Felt good, but leg still tender</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0);font-family:arial;">8 miles total - 1:00 total</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Sunday 12/7</span></div><div><span style="font-family:arial;">7 miles easy at Forest Park</span></div><div><span style="font-family:arial;">w/ B. Evans, M. V-Lang, C. Livett</span></div><div><span style="font-family:arial;">Felt good but leg same.</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0);font-family:arial;">7 miles total - 1:00 total</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,0,0)"><span class="Apple-style-span" style="FONT-WEIGHT: bold;font-family:arial;">Week total - 29 miles + 4 miles bike + 500 yd. swim + :35 elliptical</span></span></div><div><span class="Apple-style-span" style="color: rgb(255, 0, 0); font-family: arial; font-weight: bold;">4:50 total</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold"><br /></span></div>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com0tag:blogger.com,1999:blog-3689099794646655974.post-61103643504939057512008-11-27T20:54:00.000-08:002008-12-30T21:56:27.673-08:00November 24-30<div><span class="Apple-style-span" style="FONT-WEIGHT: bold"><span class="Apple-style-span" style="font-family:arial;">Monday 11/24</span></span><span class="Apple-style-span" style="font-family:arial;"> </span></div><div><div><span class="Apple-style-span" style="font-family:arial;">Easy run bike trail w/ Ben Evans</span></div><div><span class="Apple-style-span" style="font-family:arial;">Felt OK. Leg good</span></div><div><span class="Apple-style-span" style="COLOR: rgb(255,102,102)"><span class="Apple-style-span" style="font-family:arial;">7 miles total - :40 total</span></span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold"><span class="Apple-style-span" style="font-family:arial;">Tuesday 11/25</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">Light weights/abs</span></div><div><span class="Apple-style-span" style="font-family:arial;">Legs a bit tired</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold"><span class="Apple-style-span" style="font-family:arial;">Wednesday 11/26</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">off</span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold"><span class="Apple-style-span" style="font-family:arial;">Thursday 11/27</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">Turkey Trot 5K - 19:05</span></div><div><span class="Apple-style-span" style="font-family:arial;">Good run. Ran steady relaxed</span></div><div><span class="Apple-style-span" style="font-family:arial;">Even splits 6.26/6.24/6.15 - 1.05 mile per lap</span></div><div><span class="Apple-style-span" style="font-family:arial;">Ran straight into warm down felt good.</span></div><div><span class="Apple-style-span" style=""><span class="Apple-style-span" style="color: rgb(255, 0, 0);"><span class="Apple-style-span" style="font-family:arial;">8 miles total - 1:00 total</span></span></span></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold"><span class="Apple-style-span" style="font-family:arial;">Friday 11/28</span></span></div><div><span class="Apple-style-span" style="font-family:arial;">10K ski @ Kincaid Park</span></div><div><span class="Apple-style-span" style="font-family:arial;">Felt tired from Thur. but good workout</span></div><div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">:35 total</span></span></div><div><strong><span class="Apple-style-span" style="font-family:arial;">Saturday 11/29</span></strong></div><div><span class="Apple-style-span" style="font-family:arial;">Easy 7 miles with John Wirum</span></div><div><span class="Apple-style-span" style="font-family:arial;">on Chester Creek Trail</span></div><div><span class="Apple-style-span" style="font-family:arial;">Felt good</span></div><div><span style="color:#ff0000;"><span class="Apple-style-span" style="font-family:arial;">7 miles total - :40 total</span></span></div><div><strong><span style="color:#000000;"><span class="Apple-style-span" style="font-family:arial;">Sunday 11/30</span></span></strong></div><div><span class="Apple-style-span" style="font-family:arial;">1 mile treadmill, 4 miles outside, 2 miles treadmill</span></div><div><span class="Apple-style-span" style="font-family:arial;">Felt OK, but hamstring tender</span></div><div><span class="Apple-style-span" style="font-family:arial;">Light core work</span></div><div><span style="color:#ff0000;"><span class="Apple-style-span" style="font-family:arial;">7 miles total - :40 total</span></span></div><div><span style="color:#ff0000;"><strong><span class="Apple-style-span" style="font-family:arial;">Week total - 29 miles + 10K ski</span></strong></span></div><div><span class="Apple-style-span" style="color: rgb(255, 0, 0); font-family: arial; font-weight: bold;">3:35 total</span></div></div>John Clarkhttp://www.blogger.com/profile/09818567317656068541noreply@blogger.com1