Steven Richardson's Race Listing

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.

I am a year older and I already feel it although, most of what I feel is probably due to my winter treadmill training. Started my official out door training back up last Monday with a 7 Mile trail run and have been sore ever since. I am not to sore this week but am a little tight. The only fault I have with treadmills is the simple fact they can't produce the same effect as running hills. The upside to this is I am actually sore from a workout that normally would not make me sore which is a good indicated my body is confused and not used to it. That means a improvement is around the corner and pretty soon I will hopefully be able to jump into the 5 Minute range for more then 2 miles. I will probably start posting my workouts again starting next week. I kind of miss the details I get when I log my runs here.
Steven Richardson 6/12/13 9:45 amYou're 35 Steven. Not 65 ;-) Your treadmill problem is typical. You have to run outside during the winter. Not every day but even a few days a week helps. Good to hear from you again.
Richard Stiller 6/13/13 7:51 am I was just being sarcastic about the age deal :) Two things hurt me one was the treadmill two was the Marathon I ran which due to running on the treadmill 14 miles was my furthest run in preparation for it. Then of course the two 5k's the following weeks kind of delayed my recovery so I took two strait weeks off and my first run after that was a 7 mile trail run with lots of hills. Probably not the best start but believe my legs will get over it eventually.
Steven Richardson 6/13/13 1:31 pm Steven, I was being sarcastic too. But you'll be back. I run once a week on the dreadmill ( as Roger calls it ) and I am not sure it translates to outside unless you add in a 1% incline. Jenny Spangler won the 1996 Olympic Trial Marathon for women on almost all treadmill running but she lived in Alaska.
Richard Stiller 6/14/13 7:54 am reply to comment

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