John Kerl’s running calendar |
|
2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 2018 May 2006 // June 2006 // July 2006 // August 2006 September 2006 // October 2006 // November 2006 // December 2006 |
| Su | Mo | Tu | We | Th | Fr | Sa | Total |
|---|---|---|---|---|---|---|---|
| Apr 30
|
May 1
|
May 2
|
May 3
|
May 4
|
May 5
|
May 6
0.5 mi + walking |
Wk: 0.5 mi |
| May 7
1.5 mi |
May 8
2 mi |
May 9
2 mi |
May 10
4 mi, 16 min pace |
May 11
4 mi, 17 min pace |
May 12
|
May 13
3.5 mi, 17 min pace |
Wk: 15.5 mi
|
| May 14
|
May 15
3 mi, 15 min pace |
May 16
|
May 17
4.25 mi, 15 min pace |
May 18
|
May 19
1 mi, 16 min pace |
May 20
3 mi, 14 min pace |
Wk: 11.25 mi
|
| May 21
Walk |
May 22
3 mi, 15 min pace |
May 23
|
May 24
Right foot |
May 25
3 mi, 15 min pace |
May 26
|
May 27
4 mi, 14 min pace |
Wk: 10 mi
|
| May 28
Walk |
May 29
4.25 mi, 13.5 min pace |
May 30
Two reps of 0.5 mi at 9.5 min pace |
May 31
3.5 mi, 13 min pace (low 14, high 10) |
||||
| Mo: run 46 mi YTD: 46 mi |
| Su | Mo | Tu | We | Th | Fr | Sa | Total |
|---|---|---|---|---|---|---|---|
| Jun 1
1.5 mi walk |
Jun 2
2.5 mi (est.) |
Jun 3
Hike |
Wk: 11.25 mi | ||||
| Jun 4
|
Jun 5
|
Jun 6
3x1 @ 13 |
Jun 7
|
Jun 8
3 mi, 13 min pace (est.) |
Jun 9
Blade |
Jun 10
3 mi tot.: alt. 1/3 mi @ 15 & 1/3 mi @ 10 |
Wk: 9 mi
|
| Jun 11
|
Jun 12
5 mi, 14-15 min pace |
Jun 13
|
Jun 14
3.5 mi, 12 min pace |
Jun 15
2.5 mi, 12 min pace |
Jun 16
|
Jun 17
4 x 1/2 mi @ 8, 9, 10, 10.5, alt. w/ 5 x 1/4 slow |
Wk: 14.25 mi
|
| Jun 18
|
Jun 19
6 mi, 13 min pace |
Jun 20
Blade |
Jun 21
3x1 mi @ 11 |
Jun 22
|
Jun 23
4 mi @ 11.5 |
Jun 24
|
Wk: 13 mi
|
| Jun 25
4x1/4 @ 2:10, alt. w/ 4x1/4 slow |
Jun 26
4 mi @ 13 |
Jun 27
|
Jun 28
6 mi @ 13 |
Jun 29
|
Jun 30
4x1 @ 9-10.5 |
||
| Mo: run 55 mi YTD: 101 mi |
| Su | Mo | Tu | We | Th | Fr | Sa | Total |
|---|---|---|---|---|---|---|---|
| Jul 1
3.5 @ 14 |
Wk: 19.5 mi | ||||||
| Jul 2
|
Jul 3
6 mi, 12-min pace |
Jul 4
|
Jul 5
3x1 @ 9.5, alt w/ 3x1/2 slow; 1/2 mi pickups |
Jul 6
|
Jul 7
5 mi @ 12-min pace |
Jul 8
Knees |
Wk: 16 mi
|
| Jul 9
|
Jul 10
7 mi @ 12-min pace |
Jul 11
|
Jul 12
3 @ 10, 2 @ 12 |
Jul 13
Hips & knees |
Jul 14
|
Jul 15
2 @ 9.5 |
Wk: 14 mi
|
| Jul 16
|
Jul 17
2 @ 10.5, 2 @ 12 |
Jul 18
|
Jul 19
3 mi at 11-min pace |
Jul 20
|
Jul 21
|
Jul 22
ARR #4 5K 32:58 (10.6 min pace) |
Wk: 10 mi |
| Jul 23
|
Jul 24
4 mi, 11-min pace |
Jul 25
|
Jul 26
4 mi, 11-min pace |
Jul 27
|
Jul 28
5 mi, 10.8-min pace |
Jul 29
|
Wk: 13 mi |
| Jul 30
1.5, 0.5, 0.5 @ 9.5, 10, 9 |
Jul 31
|
|
|
|
|
|
Mo: run 59 mi YTD: 160 mi |
| Su | Mo | Tu | We | Th | Fr | Sa | Total |
|---|---|---|---|---|---|---|---|
|
|
|
Aug 1
4.1 mi, avg 12-min pace |
Aug 2
|
Aug 3
5.8 mi, 12-min pace |
Aug 4
|
Aug 5
2x1.5 @ 9:20 & 9:00 paces |
Wk: 15.5 mi |
| Aug 6
|
Aug 7
|
Aug 8
1.5 @ 9:00; 2 x 0.25 in 1:40 & 1:45; 1.5 @ 9:30 |
Aug 9
|
Aug 10
4.1 mi @ 10:30 pace |
Aug 11
|
Aug 12
5 mi, 11-min pace |
Wk: 12.5 mi |
| Aug 13
2.9 mi, 9-min pace |
Aug 14
Blade (12 mi) |
Aug 15
3x1 @ 7:50, 9:15, 8:55 |
Aug 16
|
Aug 17
5 mi, 10-min pace |
Aug 18
|
Aug 19
7 mi in 78:00; various paces |
Wk: 18 mi |
| Aug 20
|
Aug 21
2.9 @ 9:30 avg. pace Swim 20 min |
Aug 22
1 @ 8:05, 1 @ 9:30, 1 @ 8:30 Swim 25 min |
Aug 23
Swim 20 min |
Aug 24
6 mi, 63:00 |
Aug 25
|
Aug 26
|
Wk: 12 mi |
| Aug 27
|
Aug 28
5 mi, 10:30 paces avg. Swim 25 min |
Aug 29
4x0.5 in 3:55, 3:50, 3:45, 5:00 Swim 20 min |
Aug 30
|
Aug 31
2.9 @ 9:20 pace; 1 mi pickups Swim 20 min |
|
|
Mo: run 65 mi; swim 2 hr YTD: 225 mi |
| Su | Mo | Tu | We | Th | Fr | Sa | Total |
|---|---|---|---|---|---|---|---|
|
|
|
|
|
|
Sep 1
Swim 30 min |
Sep 2
4 mi @ 9:50 |
Wk: 14 mi |
| Sep 3
|
Sep 4
2.9 @ 9:15 Swim 25 min |
Sep 5
|
Sep 6
6x0.5 in 3:40-4:00 |
Sep 7
Swim 25 min |
Sep 8
Hip joints and hamstrings Swim 30 min |
Sep 9
6 mi @ 10:20 pace |
Wk: 12 mi |
| Sep 10
|
Sep 11
3 mi @ 8:42 Swim 20 min |
Sep 12
3x1 in 7:25, 8:40, 8:00 Swim 20 min |
Sep 13
Swim 20 min |
Sep 14
4 mi in 38:10 + pickups |
Sep 15
Swim 20 min |
Sep 16
4.9 @ 9:00 pace |
Wk: 15 mi |
| Sep 17
|
Sep 18
3.9 mi, 9:13 pace Swim 25 min |
Sep 19
4x0.5 in 3:30, 3:30, 3:40, 3:35 |
Sep 20
Swim 20 min |
Sep 21
6.8 mi @ 9:50 |
Sep 22
Swim 25 min |
Sep 23
5 mi @ 9:35 |
Wk: 18 mi |
| Sep 24
|
Sep 25
3.9 mi @ 8:52 Swim 30 min |
Sep 26
Sick |
Sep 27
Swim 25 min |
Sep 28
About 4 mi, 40:00; 3 PUs |
Sep 29
Swim 30 min |
Sep 30
6 mi @ 9:18 |
Wk: 14 mi |
| Mo: run 63 mi; swim 6 hr YTD: 288 mi |
| Su | Mo | Tu | We | Th | Fr | Sa | Total |
|---|---|---|---|---|---|---|---|
| Oct 1
|
Oct 2
3 @ 8:57 |
Oct 3
Swim 30 min |
Oct 4
Swim 25 min |
Oct 5
3.9 @ 9:13 |
Oct 6
|
Oct 7
|
Wk: 7 mi |
| Oct 8
New Balance 10K 55:11 (8:54 pace) |
Oct 9
|
Oct 10
2.9 @ 8:06 Swim 20 min |
Oct 11
Swim 20 min |
Oct 12
4x0.5 in 3:25, 4:00, 3:30, 3:30 |
Oct 13
Swim 20 min |
Oct 14
|
Wk: 11 mi |
| Oct 15
5 mi @ 8:46 |
Oct 16
Swim 25 min |
Oct 17
4x1 in 7:20, 7:25, 8:10, 7:25 |
Oct 18
Swim 30 min |
Oct 19
6.8 mi @ 8:45 |
Oct 20
Swim 30 min |
Oct 21
5 mi @ 9:08 |
Wk: 21 mi |
| Oct 22
|
Oct 23
3.9 mi @ 8:40 Swim 30 min |
Oct 24
2x2 @ 7:58, 8:30 |
Oct 25
Swim 30 min |
Oct 26
4.8 mi @ 8:40 |
Oct 27
Swim 20 min |
Oct 28
8 mi @ 9:15 |
Wk: 21 mi |
| Oct 29
|
Oct 30
PFs |
Oct 31
PFs |
|
|
|
|
Mo: run 60 mi; swim 5 hr YTD: 348 mi |
| Su | Mo | Tu | We | Th | Fr | Sa | Total |
|---|---|---|---|---|---|---|---|
|
|
|
|
Nov 1
2.9 @ 8:16 Swim 20 min |
Nov 2
PFs |
Nov 3
PFs Swim 40 min |
Nov 4
5 mi @ 8:45 |
Wk: 8 mi |
| Nov 5
Replaced shoes |
Nov 6
Swim 40 min |
Nov 7
5.8 @ 8:42 |
Nov 8
|
Nov 9
4x1 in 7:20, 6:50, 8:02, 7:28 |
Nov 10
|
Nov 11
9 @ 10:31 |
Wk: 19 mi |
| Nov 12
|
Nov 13
|
Nov 14
3.9 @ 8:41 |
Nov 15
Swim 25 min |
Nov 16
5x1 |
Nov 17
2 mi short intervals Swim 20 min |
Nov 18
|
Wk: 11 mi |
| Nov 19
5 @ 8:35 |
Nov 20
|
Nov 21
10 mi |
Nov 22
|
Nov 23
|
Nov 24
6 @ 9:37 |
Nov 25
|
Wk: 21 mi |
| Nov 26
Hike |
Nov 27
|
Nov 28
8x0.5 |
Nov 29
Swim 25 min |
Nov 30
1 @ 8:30; 4 @ 8:45; 1 @ 9:00 |
|
|
|
| Mo: run 69 mi; swim 3 hr YTD: 417 mi |
| Su | Mo | Tu | We | Th | Fr | Sa | Total |
|---|---|---|---|---|---|---|---|
|
|
|
|
|
|
Dec 1
|
Dec 2
11 mi, 10-ish pace |
Wk: 21 mi |
| Dec 3
|
Dec 4
Swim 20 min |
Dec 5
0.5 @ 9:00; 2.9 @ 8:22; 0.5 @ 9:00 |
Dec 6
Swim 30 min |
Dec 7
Bike |
Dec 8
|
Dec 9
|
Wk: 4 mi |
| Dec 10
Tucson Half Marathon 2:02:11 (9:20 avg. pace) | Dec 11
|
Dec 12
|
Dec 13
Swim 20 min |
Dec 14
2 mi |
Dec 15
Swim 30 min |
Dec 16
4 mi |
Wk: 19 mi |
| Dec 17
|
Dec 18
5 mi |
Dec 19
|
Dec 20
6.5 mi |
Dec 21
|
Dec 22
6 mi |
Dec 23
|
Wk: 17.5 mi |
| Dec 24
6.5 mi |
Dec 25
|
Dec 26
5 mi @ 8:59 |
Dec 27
|
Dec 28
4 mi: fast/slow x 1/3 |
Dec 29
|
Dec 30
1 mi slow, 3 mi fast, 1 mi slow |
Wk: 20.5 mi |
| Dec 31
|
|
|
|
|
|
Mo: run 72 mi; swim 2 hr | Year: run 489 mi; swim 18 hr |