Brian's Running Log
Weeks run Monday through Sunday
Items in italic are planned runs.
Courses explained here
December 2004
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 12/29/2004 | T | 2.0 | 20:00 | 10:00 | 10.2 | +0.5 miles warmup (walking) |
| 12/26/2004 | T | 2.1 | 20:00 | 10:00 | 8.2 | +0.6 miles warmup (walking) |
| 12/22/2004 | T | 3.1 | 30:04 | 9:41.935 | 5.6 | +0.8 miles warmup (walking) |
| 12/20/2004 | T | 2.5 | 23:38 | 9:27.2 | 2.5 | +0.6 miles warmup (walking) |
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 12/16/2004 | WE | 2.5 | n/a | n/a | 9.59 | +2 miles warmup (elliptical & stationary bike) |
| 12/16/2004 | T | 2.90 | 28:10 | 9:42.8 | 6.09 | +0.50 mile warmup & cooldown |
| 12/14/2004 | T | 2.19 | 21:00 | 9:35 | 2.69 | +0.50 mile warmup & cooldown |
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 12/12/2004 | T | 3.0 | n/a | n/a | 14.00 | +0.25 mile warmup |
| 12/10/2004 | T | 2.25 | 22:03 | 9:48 | 10.75 | +0.75 mile on elliptical |
| 12/08/2004 | T | 2.0 | 19:06 | 9:33 | 7.75 | +1 mile on elliptical |
| 12/06/2004 | T | 1.75 | 17:30 | 10:00 | 2.75 | easy run, +1 mile on elliptical |
November 2004
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 12/05/2004 | T | 3.0 | 29:11 | 9:43.666 | 12.72 | +1 mile on elliptical |
| 12/03/2004 | T | 2.4 | 22:48 | 9:30 | 8.72 | AM, +1 mile on elliptical |
| 12/01/2004 | T | 2.32 | 21:32 | 9:16.9 | 6.32 | AM, +1 mile on elliptical |
| 11/29/2004 | T | 2 | 18:37 | 9:18.5 | 3 | AM, +1 mile on elliptical |
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 11/27/2004 | T | 2 | 19:10 | 10:58 | 11.4 | PM, +2 miles on elliptical |
| 11/25/2004 | TPR | 3.4 | 37:03.74 | 10:54.041 | 7.4 | AM |
| 11/23/2004 | T | 2 | 18:20 | 9:40 | 4 | +2 mi. on elliptical |
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 11/17/2004 | TPR | 3.4 | 32:58.50 | 9:41 | 3.4 | PM |
| Speed Week! | |||
| 11/08/2004 | 11/12/2004 | 11/14/2004 | |
| Course | MHST | HI | RTW |
| Warmup | 1.4 mi | ~1.0 mi | ~1.4 mi |
| Interval 1 | 1:59 | 2:55 | 8:22 |
| Interval 2 | 1:55 | 2:56 | 9:47 |
| Interval 3 | 1:41 | 2:37 | 9:50 |
| Interval 4 | 1:41 | 2:36 | n/a |
| Cooldown | 1.4 mi | ~1.0 mi | ~.75 mi |
| Notes | PM | PM | AM, avg. 9:39 |
| Speed Week! | |||
| 11/01/2004 | 11/04/2004 | 11/06/2004 | |
| Course | MHST | HI | RTW |
| Warmup | 1.4 mi | ~1 mi | ~1.5 mi |
| Interval 1 | 1:53 | 3:04 | 8:59 |
| Interval 2 | 1:49 | 2:42 | 9:16 |
| Interval 3 | 1:52 | 2:56 | 9:08 |
| Interval 4 | 1:43 | 2:47 | n/a |
| Cooldown | 1.4 mi | ~1.2 mi | ~1.2 mi |
| Notes |
October 2004
| Speed Week! | ||||||
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 10/31/2004 | MHST | 1.4+4x800+1.4 | 16.7 | Longer intervals | ||
| 10/29/2004 | RTW+ | 5.1 | 11.9 | Middle 3 miles tempo (:30/mi faster) | ||
| 10/27/2004 | HR | ~3 | ~6.8 | Hill repeats in Sellwood Park | ||
| 10/26/2004 | MHST | 1.4+4x400+1.4 | 4 x sub-8:00 laps | N/A | 4.8 | Track intervals |
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 10/22/2004 | TPR | 3.5 | 35:21.82 | 10:06.234 | 3.5 | Took last week off |
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 10/17/2004 | TPR | 3.3 | 16.96 | |||
| 10/15/2004 | RTW | 5.14 | 48:23.41 | 9:24.865 | 13.04 | AM, fast!, sub-9:00 miles for first several miles. |
| 10/13/2004 | TB | 4.6 | 47:30.52 | 10:19.678 | 7.9 | PM, kept slow pace |
| 10/11/2004 | TPR | 3.3 | 33:46.24 | 10:14.120 | 3.3 | PM, ran into Uncle Don! |
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 10/09/2004 | RTW | 4.4 | 45:55.800 | 10:26.318 | 16.57 | AM. Did RTW but backwards. Hard! |
| 10/07/2004 | CC | 3.8 | N/A | N/A | 12.17 | PM, Hard!, w/Caleb & Becky |
| 10/06/2004 | RTW | 5.07 | 48:49.8 | 9:37.869 | 8.37 | AM |
| 10/04/2004 | TPR | 3.3 | 32:25.26 | 9:49.472 | 3.3 | PM, Felt fast! But many obstacles |
| Date | Course | Miles | Time | Pace | Weekly Miles | Notes |
| 10/03/2004 | FPR | ~4.5 | 47:15.17 | 10:30.037 | 16.27 | AM |
| 10/01/04 | RTW | 5.07 | 49:13.18 | 9:42.481 | 11.77 | AM |
| 9/29/04 | TPR | 3.4 | 33:52.16 | 9:57.694 | 6.7 | PM |
| 9/27/04 | TPR | 3.3 | 35:15.16 | 10:40.957 | 3.3 | PM, slow pace |