LEAH'S RUNNING WEB SITE
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leah's running log calendar
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"E" (Easy Pace Runs): 9:20/mile
"L" (Long Run Pace): 9:15-9:30/mile
"MP" (Marathon Pace): 8:30/mile
"T" (Tempo): 8:03/mile (20-25 min); 8:10/mile (40-50 min)
"SI" (Sustained Intervals): 7:52
#1 track repeats 7:15-7:30/mile (5K pace or faster)
#2 tempo runs 7:44-8:15/mile (15-45 sec slower than 5K pace)
Regular runs should be between 8:25 and 9:10/mile pace.
#3 long runs 8:35-9:20/mile (30 sec slower than marathon pace)
Long runs = 1st mile at 9:25-9:50/mile,
next 75-80% at 8:55-9:35/mile, and last 20-25% at 8:25-8:35/mile.
Recovery/stamina runs should be first 2 miles at 8:55-9:25/mile, from mile 2 to end of run 8:25-9:05/mile.
Excel Chart of all Runs for 2008 | Excel Chart of Races
See Jane Run. See Her Run Faster and Faster. See why Leah's age group is so competitive!
Marathon Maniac #1157! | ATHLINKS.COM | ACTIVE.COM | Half2Run.com
| average 32 mile/week for past 14 weeks |
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| week |
date |
miles |
av. pace |
| 1 |
6/28-7/4 |
33.61 |
9:31 |
| 2 |
7/5-7/11 |
37.52 |
9:15 |
| 3 |
7/12-7/18 |
26.9 |
9:06 |
| 4 |
7/19-7/25 |
34.59 |
9:12 |
| 5 |
7/26-8/1 |
27.38 |
9:37 |
| 6 |
8/2-8/8 |
30.67 |
9:21 |
| 7 |
8/9-8/15 |
34.79 |
10:04 |
| 8 |
8/16-8/22 |
27.53 |
10:04 |
| 9 |
8/23-8/29 |
39.54 |
9:18 |
| 10 |
8/30-9/5 |
23.83 |
8:32 |
| 11 |
9/06-9/12 |
28.62 |
9:42 |
| 12 |
9/13-9/19 |
32.84 |
8:59 |
| 13 |
9/20-9/26 |
28.35 |
8:42 |
| 14 |
9/27-10/3 |
31.33 |
9:40 |
| 15 |
10/4-10/10 |
50.68 |
9:02 |
| 16 |
10/11-10/17 |
17.15 |
9:40 |
| 17 |
10/18-10/24 |
18.68 |
8:48 |
18 |
10/25-10/31 |
65.15 |
10:10 |
| 19 |
11/1-11/7 |
43.81 |
9:42 |
| 20 |
11/8-11/14 |
37.32 |
9:28 |
| 21 |
11/15-11/21 |
16.79 |
8:49 |
| 22 |
11/22-11/28 |
40.46 |
9:10 |
| 23 |
11/29-12/5 |
6 |
9:47 |
| 24 |
12/6-12/12 |
6 |
9:00 |
| 12/8/09 - 6-8 weeks in aircast - NO RUNNING!!! :( |
JUNE 2009
|
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|
2 miles |
1
4 miles |
2
4 miles
CTC Fall Marathon/Half Marathon Training Program orientation meeting |
3
2 mile time trial (15:25, yikes, i have a lot of work to do!) |
4 |
5
4 miles |
6
The Jennifer Leigh Wells Moonlight Walk/Run
2 miles (7:25)
TOTAL: 18 |
7
2 miles ?
|
8
1.5 miles
strength training
3.5 miles |
9
3.75 miles
(9:40)
1.25 miles
(9:00)
.75 miles
(9:20)
|
10
4.25 miles
(9:37) |
11
strength training
4.25 miles
(9:08) |
12
|
13
12 miles (9:35)
TOTAL : 32 |
14
|
15
1.15 (9:32)
3.65 (8:47) |
16 |
17
4 miles (9:41) |
18
4 miles (9:11)
|
19 |
20
10 miles (slowly!)
TOTAL: 23
|
21
4 miles (9:09)
|
22 4 miles (9:14) |
23
3.5 miles (9:04)
MRI |
24
lazY!!!! |
25
4.25 miles (9:09)
1 mile (7:08)
800 M (?)
800 M (?)
CTC All-Comers Track Meet #1 |
|
27 leave home, chicago
3 miles
1 mile
TOTAL: 21 |
JULY 2009
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28
chicago
10 miles
5 miles |
29
chicago
5 miles |
30
chicago, back home, yay!
5 miles |
1
OFF |
2
CTC All-Comers Track Meet #2
4 miles |
3
OFF |
4
Kiwanis Independence Day 5K Run
1 mile
3.1 miles
(TOTAL: 33.6) |
5
4 miles
6.2 miles |
6
5 miles |
7
4.25 miles |
8
hill repeats!
about 3-3.5 miles |
9
CTC All-Comers Track Meet #3
1 mile - 1/2 mile - 3.1 miles |
10
OFF! |
11
16 miles
(ran 12 mi in AM, and 4 mile in PM)
(TOTAL: 37.5) |
12
OFF! |
13
5 miles |
14 |
15
6 miles |
16
3 miles |
17
|
18
Fairview 5K
10 miles
(TOTAL: 26.9) |
19 |
20
5 miles |
21 |
22
7 miles |
23
4 miles |
|
25
17 miles
(TOTAL: 34.6) |
26 |
27
5 miles |
28 |
29
8 miles |
30
4 miles |
31
|
|
AUGUST 2009
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|
|
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|
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|
|
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|
|
1
12 miles
(TOTAL 27.3) |
2 |
3
5 miles |
4 |
5
8 miles |
6
4 miles |
7
LAOGHAIRE'S
7th BDAY!
|
8
15.5 miles
(TOTAL 30.6) |
9 |
10
5 miles |
11 |
12
8 miles |
13
4 miles |
14 |
15
14 miles
(TOTAL 34.7) |
16
4 miles |
17
6 miles |
18 |
19
8 miles |
20
4 miles |
|
22
15.5 miles
(TOTAL 27.5)
|
23
4 miles |
24
6 miles |
25 |
26
9 miles |
27
4 miles |
28 |
29
Patrick Henry Half-Marathon
(9:13)
(TOTAL 39.5)
|
SEPTEMBER 2009
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|
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|
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|
30
walked 6 miles |
31
3 miles |
1
Annalivia's 5th Bday!
4 miles
|
2
|
3
5 miles |
4 |
5
Women's 4 Miler (7:41)
2 miles
(TOTAL 23.9)
|
6
10 miles |
7
6 miles |
8 |
9
8 miles |
10
5 miles |
11 |
12
(TOTAL 28.6) |
13
Parks Half-Marathon
15.5 miles |
14
6 miles |
15 |
16
5 miles |
17
4 miles |
18 |
19
(TOTAL 33.7)
|
20
Philly Distance Run (8:13!)
14 miles
|
21
3 miles |
22 |
23
5 miles |
24
4 miles |
|
26
(TOTAL 28.4)
|
OCTOBER 2009
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27
National Capital 20 Miler (9:50)
20 miles
|
28
|
29 |
30
|
1
FRAN'S BDAY!
U2
5 miles
|
2 |
3
(TOTAL 31.3)
|
4
Army 10 Miler (8:24)
|
5
4 miles |
6
5 miles |
7
|
8
5 miles |
9
|
10
Baltimore Marathon and 1/2 Marathon
20 miles
(TOTAL 44) |
11
|
12
6-7 miles with 5 x HP |
13 |
14
8-9 miles
TW - 8x1000 at 10K-10mile pace with 400 jog |
15
5 miles |
16 |
17
15 miles - marathon pace - half marathon pace
(TOTAL 35) |
18
4 miles |
19
6-7 miles with 5 x HP |
20 |
21
9 miles
TW - 4x1 mile at 10K-10mile pace with 400 jog
|
22
5 miles |
|
24
4 miles |
25
Marine Corps Marathon
(22 miles AHR)
|
26
7 miles with 6 x HP |
27 |
28
10 miles with TW of 5 x 1 mile at 10K-10 mile pace
|
29
5 miles |
30 |
31
15 miles with last 10-11 miles at MP |
NOVEMBER 2009
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| 1
5 miles
|
2
7 miles with 6 x HP |
3 |
4
10 miles
TW - 3x 2 miles at 10K-10mile pace with 400 jog |
5
4 miles |
6 |
7
20 miles with last 5 miles at MP |
8
5 miles |
9
7 miles with 6 x HP |
10 |
11
10 miles
TW - 10x1000 at 10K-10mile pace with 400 jog |
12
4 miles |
13 |
14
8 miles with 6 x 1/2 mile at HMP with 1 minute jog
18 wks away
|
15
4 miles |
16
6 miles with 3 x HP |
17 |
18
4 mileswith 4 x1/2 mile at MP |
19
3 miles |
|
21
17 wks away |
22
Philadelphia Marathon |
23
|
24 |
25
|
26
|
27 |
28
TMBG in DC
16 wks away |
29
|
30
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DECEMBER 2009
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1
dr appt |
2
|
3
|
4 |
5
MRI of left foot
|
6
6 miles |
7 |
8
diagnosed with stress fractures in both sesamoids on left foot |
9 |
10 |
11 |
12
14 wks away |
13 |
14 |
15
one week |
16 |
17 |
18 |
19
13 wks away |
20 |
21 |
22
two weeks |
23 |
24 |
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26
12 wks away |
27 |
28 |
29
three weeks |
30 |
31
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JANUARY 2010
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1
New Year's Day 5K(volunteer) |
2
11 wks away |
3 |
4 |
5
four weeks |
6 |
7 |
8
|
9
10 wks away |
10 |
11 |
12
five weeks |
13 |
14 |
15
|
16
9 wks away |
17 |
18 |
19
six weeks |
20 |
21 |
|
23
8 wks away |
24 |
25 |
26
seven weeks |
27 |
28 |
29
|
30
CTC Annual Banquet
7 wks away |
31
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FEBRUARY 2010
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1
|
2
eight weeks |
3 |
4 |
5 |
6
6 wks away |
7 |
8
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9 |
10 |
11 |
12 |
13
Valentine's Partner 5K at Old Trail in Crozet
5 wks away |
14 |
15
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16 |
17 |
18 |
19 |
20
4 wks away |
21 |
22
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23 |
24 |
25 |
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27
3 wks away |
28 |
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MARCH 2010
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1
|
2 |
3 |
4 |
5 |
6
2 wks away |
7
Disney's Princess Half Marathon |
8
|
9 |
10 |
11 |
12 |
13
Martha Jefferson 8K Run and 4K Walk
1 wk away |
14
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15
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16 |
17 |
18 |
19 |
20
National
Marathon
|
21 |
22
|
23 |
24 |
25 |
|
27 |
28 |
29 |
30 |
31
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APRIL 2010
2007 miles | 2008 miles | 2009 miles
_______________________________________________________________________________
race photos | race results | upcoming races | links | calendar | nutrition | music | quotes, etc. | books | home
|