August 26 - September 3, 2011

August 26, 2011 – Day off from running.  I went to PR pick up my order of Garmin-210 (finally).

August 27, 2011 – I ran in Valley Trail in Rock Creek Park to test out my new watch – http://connect.garmin.com/activity/109832301.  I think is worth the money.

August 28, 2011 – I took another day off from running.

August 29, 2011 – Ran 49:05 for approx. 7.35 miles.

August 30, 2011 – Ran 53:44 for approx. 7.86 miles.

August 31, 2011 – Got to work early in the morning, and then got out early enough to drag myself out to MC track by 1830.  Since is only 25 days till Akron marathon, so I schedule a semi-intense workout (with Arturo’s approval) – 3 x 3 miles with marathon target pace.  So I did a quick warm up around the campus with Scott and Jamie, then I got started.  As you can see splits below; however, I think I made a little math error…

 

Work out plan			Splits
Distance	Reprepetition	mm:ss	Rep 1	Rep 2	Rep 3	Total time
2100	1	Warm Up	12:30			0:12:30
3.0 miles	3	20:00 or 6:40/mi	19:06			0:19:06
0.5 mile	6	3:20 / 0.5 mile	3:09	3:12	3:10
			3:14	3:11	3:07
				19:42		0:19:42
0.5 mile	6	3:20 / 0.5 mile	3:16	3:17	3:15
			3:16	3:19	3:17
					19:46	0:19:46
0.5 mile	6	3:20 / 0.5 mile	3:22	3:18	3:13
			3:21	3:19	3:09
1600	1	Warm Down	9:35			0:09:35
Distance in meter	18186.2					1:20:39
Distance in mile	11.30		Shoe for Warm up + down:			Mav3	2.35
			Shoe of Race/Workout:			HyperSpeed	8.95

One mile is equal to 1609.3 meters, then three miles is 4828.0 meters.  When I was running around the oval, I only ran 12-lap or 4800 meters for 19-nish minutes; so I cheated myself.  But I don’t think I did bad; because I ran 19:06 for first 4800m that convert to 6:24 per mile, 19:42 for the second 4800m = 6:36 per mile, and 19:46 for third 4800m = 6:38 per mile.  Perhaps it is pretty close to the target pace and I look at it as a positive outcome.

After the workout, I went home and watch about an hour of IAAF events before I called the night. 

September 1, 2011 – I slept whole nine hours before I got out the house to metro.  I ran an easy 45:08 for about 6.1 miles with my very sore hamstrings and knees. 

September 2, 2011 – I am going to a day off from running tomorrow.  I'll mainly focus on stretches and core exercises.

September 3, 2011 – 21 miles long-run in the morning and I will post splits that later on; then I will watch IAAF Marathon in the evening.  I hope Universal Sport can play less commercial and the weather will cooperates for my television viewing.