My Races · FIT People They Know
Member Name	Steven Richardson
Location	Lawrenceburg, Ky
Age	34
Sex	Male
FIT Program	2-star since 02/27/2012
Years Running	3
Max Distance	marathon
Fastest Mile	4:45 <- High School
Current Mile	5:20
Types of Running	Road Runner Track Trail Treadmill
Internet Profile Link	http://connect.garmin.com/profile/o0knig...
Fitness Statement	Goals for last Year 2012: Sub 4:00:00 Full (Currently 03:18:03)<-achived Sub 1:40:00 Half (Currently 1:29:56)<-achived Sub 40:00 6 Mile (Currently 38:48)<-achived Sub 20:00 5k (Currently 18:56)<-achived sub 12:00 2 Mile (Currently 11:56)<-achived sub 5:30 Mile (Currently 5:20)<-achived Total Miles Logged: 1080 (> 1080) <-Achived Goals for this Year 2013: Average Run Speed > 8MPH For the Year Sub 3:05:00 Full Sub 1:30:00 Half Sub 38:00 10K Sub 18:00 5k sub 11:00 2 Mile sub 5:10 Mile Total Miles Logged: 1600
Quote	“When your mental Capacity is greater than your physical capacity you will become stronger and last longer”
Running Achievements	400m 0:00:52 (1997) Age 18 800m 0:02:01 (1997) Age 18 1 Mile 0:04:45 (1997) Age 18 3K 10:55 (2013) Age 34 2 Mile 0:11:48 (2012) Age 34 5K 0:18:30 (1997) Age 18 8K 0:31:29 (2012) Age 34 5 Mile 0:33:10 (2013) Age 34 10K 0:39:52 (2012) Age 34 10 Mile 1:08:58 (2013) Age 34 Half 1:29:56(Oct 2012) Age 34 Full 03:15:32(Oct 2013) Age 34

PT test this morning 2 Mile plus an extra half mile with another soldier

3 Miles easy this evening.

Did not really feel good this weekend but went ahead in took my pt test I did manage to max the run and push ups but liked just a few maxing the setups will get it next time. Still passed and raised my score almost 30 points from my last one. I will get a 300+ score before the year is out. Probably take another one this fall if I am not injured... Knock on wood!

1 Mile Warmup 7.5 MPH
Yasso 800's X 6 10MPH / 7MPH
1/2 mile walk

Today I decided to replace my normal speed workout with something that is suppossed to derermin your marathon pace. The goal is to do 10 sets at 10MPH and and I have three weeks to do it. I was planning on starting with 7 sets today but 6 sets where pretty tough but will have to make up a extra set in the next 3 weeks. I don't have access to a good track so I'm using a treadmill at 1% incline.

1 Mile warmup (8MPH)
3 X 1 Mile (10.5 MPH) / 400meter jog
1.25 Cool Down(8.5 MPH)

Treadmill speed work today since they started doing construction on my normal running rout I have been doing my speed work on the treadmill. I still run out doors 4 times a week but been working on hitting the treadmill twice a week. todays workout was pretty difficult. The first two miles where not to hard but the third mile was pretty tough the treadmill is starting to grow on me a little. If only they had a fan in that small room they call a gym :S.

Treadmill speed workout
2 Mile warmup 8.5 mph
8 X 400 11.5 mph / 400 8 mph
1 Mile (8mph)
5 Min walk

2 Miles (9.5mph)
1 Mile (8.5mph)
1 Mile (9.5 mph)
800 (8.5mph)
800 (10.5mph)
5 Min Walk

Workout on the treadmill today went ok until I almost finished my last 800 the stupid treadmill died the belt locked up and almost caused me to plant my face in the mirror :S. I dont think me and treadmills go to well togather. This is the second time that has happend. Hopefully the weather will keep above 30 the rest of the year. Or I may just have to invest in some winter running ware :S. Over all I still got a good workout in cardio wise while at the same time giving my legs a little break.

8 Mile Run (7:20 pace)

5 Mile Treadmill (33:00) 1 Mile walk.

6 Miles Treadmill

8 Mile Run Reverse Pyramid (6:48,6:54,7:02,7:09,7:25,7:06,6:56,6:52)

Went from 60 degrees to 30 degrees overnight it was cold today and I really did not feel like running a solid pace plus my normal rout was closed due to construction. The rout I ran today was a little harder then my normal rout but it was just a out and back. 3/4's of the last mile was up hill so it was kind of hard to beat the first mile since it was 3/4's down hill but I did get close and the workout intensity was only moderate.

2.25 Mile warm-up
5K Race
1 Mile Cool Down

Finished the raced today in a decent time 19:40 The course was the most difficult 5k course to this point a lot of the competitive runners where saying their times where 1 minute slower then normal so taking that in to consideration I suppose I should be really happy with my time.

Did Lincoln this weekend and after hearing that the 3:05 pacer was going to do negative splits I decided to try pacing off him. My original plan was to run the first half around 7:10 but figured the pacer would be close to what I wanted anyway. Boy was I wrong he starts of around 7:45 then 7:22 then for the rest of the half its anywhere from 6:45 to 7:00 pretty much was a perfect half but not a negative split. My goal was anywhere from 3:05 to 3:10 but after the first half I could barely hang on to a 3:15 :S. It was still a PB and was fun so that's all that matters. Oh! forgot to mention the pacer only ran half the Marathon the second we hit the 13.2 he was out!
Steven Richardson 5/6/13 2:37 pm reply to comment

Well got a tough half coming up ran it for the first time last year and bonked out on it. Finished it in 1:51:00 my goal is to break 1:30:00 this year if I can then it will be a 20 minute improvment. The course has over 30 hills and some of them are pretty steap. It will defiently be a challenge.
Steven Richardson 3/26/13 2:36 pmSteven, it looks like you improved by a full 17 minutes. Congrats.
Gary Funck 3/30/13 11:14 pm Thank you. It was a really difficult race the hills where even steeper then I remembered. I can see why I bonked out on it last year a person needs a lot of leg strength to handle that course . I found a live drive through of the course. http://www.facebook.com/RunTheBluegrass/app_340327739363495
Steven Richardson 3/31/13 5:55 am reply to comment

Good job on the 5k today. 20:35 is good!!!!
Bob Anderson 4/8/12 9:17 pmThanks I am hoping to break 20 before fall :)
Steven Richardson 4/11/12 4:10 pm reply to comment

Wk #	Log Date	Entry Type	Actual	Day Avg	Wk Tot	Wk Points	Acc Pnts
8 Wks	40 Days	5.0 Days/Wk Avg	253.2 mi	3.0 avg	21.2 avg
8	Sun 4/7	5.1-7 Miles	5.5	4.9 mi	34.5 mi	32	207
	Sat 4/6	3.2-5mi Run or Walk	4.5			26	201
	Thu 4/4	5.1-7 Miles	6			21	196
	Wed 4/3	7.1-10mi Run	8			15	190
	Tue 4/2	3.2-5mi Run or Walk	5			5	180
7	Mon 4/1	5.1-7 Miles	5.5	0.8 mi	5.5 mi	27	175
	Sat 3/30	12.1-14mi Run	13.1			21	169
	Fri 3/29	1 Mile Run or Walk	1.25			21	169
	Thu 3/28	3.2-5mi Run or Walk	4.5			20	168
	Wed 3/27	3.2-5mi Run or Walk	5			15	163
	Tue 3/26	7.1-10mi Run	8			10	158
6	Mon 3/25	5.1-7mi Run	6.5	0.9 mi	6.5 mi	22	148
	Wed 2/6	5.1-7 Miles	6			16	142
	Tue 2/5	7.1-10mi Run	8			10	136
5	Mon 2/4	3.2-5mi Run or Walk	4	0.6 mi	4.0 mi	10	126
	Thu 1/31	3.2-5mi Run or Walk	5			5	121
4	Sun 1/27	10.1-12mi Run	10.25	6.0 mi	41.8 mi	35	116
	Sat 1/26	3.2-5mi Run or Walk	4.5			23	104
	Thu 1/24	1 Mile Run or Walk	7.25			18	99
	Wed 1/23	7.1-10mi Run	8.25			17	98
	Tue 1/22	1 Mile Run or Walk	5.25			7	88
	Mon 1/21	5.1-7mi Run	6.25			6	87
3	Sun 1/20	10.1-12mi Run	10.25	6.4 mi	44.5 mi	21	81
	Sat 1/19	3.2-5mi Run or Walk	4.25			9	69
	Fri 1/18	1 Mile Run or Walk	1.5			4	64
	Thu 1/17	1 Mile Run or Walk	8			3	63
	Wed 1/16	1 Mile Run or Walk	6			2	62
	Tue 1/15	1 Mile Run or Walk	6			1	61
2	Mon 1/14	1 Mile Run or Walk	8.5	1.2 mi	8.5 mi	31	60
	Sat 1/12	1 Mile Run or Walk	6.35			30	59
	Fri 1/11	1 Mile Run or Walk	1.5			29	58
	Thu 1/10	5.1-7mi Run	6.25			28	57
	Wed 1/9	5.1-7mi Run	7			22	51
	Tue 1/8	5.1-7mi Run	5.25			16	45
	Mon 1/7	7.1-10mi Run	8.5			10	39
1	Sun 1/6	10.1-12mi Run	10.25	5.2 mi	36.3 mi	29	29
	Sat 1/5	5.1-7mi Run	6.25			17	17
	Fri 1/4	5.1-7mi Run	6.25			11	11
	Wed 1/2	3.2-5mi Run or Walk	4			5	5