July 2012 Training Stats

July was a solid month of training – mixing road and trail running as well as returning to cycling on Mondays [a spread of 66% road, 17% trail, and 17% bike.]

One new piece of equipment this month.  I bought an Amphipod Full-Tilt – Velocity water belt.  I plan to use this supplement the Amphipod handheld for trail and longer runs.  It took a few runs to get used to it (I’ve worn it on all my long runs and each trail run), but I like it.  I didn’t wear it on the San Francisco First Half Marathon, since they had a fair amount of aid stations that would supplement my handheld, but will probably wear it for trail races in the future or races that don’t have an abundance of aid stations.

Anyway, here are the stats for the month that was July 2012:

Running

Mileage:

• Total: 157.72 [+20.75 from June]
• Shortest run: 3.07 [-.06 from June]
• Longest run: 15.21 [+1.82 from June]
• YTD: 970.56

Pace:

• Overall Avg: 9:09 [+:22 from June]
• Slowest Avg: 13:07 [+3:28 from June]
• Fastest Avg: 8:07 [+:09 from June]
• YTD Avg: 9:04

Total Running Time:

• 24.58 hours or 1465 minutes [+4:25:00 from June]
• YTD: 147.32 hours or 8829.47 minutes

Cycling

Mileage:

• 58.24 miles [didn’t ride in June]
  
• YTD: 81.78

Pace:

• Avg. of 12.9 mph [didn’t ride in June]
  
• YTD Avg: 13.1 mph

Total Cycling Time:

• 4.5 hours or 272 minutes
• YTD: 6.34 hours or 380 minutes

Training Program(s):

• Still using the plan I made using a combination of the Runner’s World Smart Coach app with pace adjustments using the McMillan Running Calculator: Weekly mileage: 25-35 miles a week – Tuesday, Wednesday, Thursday, Friday, and Sunday. Weekday sessions ranged in distance from 5 to 8 miles, with the weekend session being the “long run” day at 10 to 14 miles. The plan integrates Easy Runs, Tempo Runs, Speed Runs, and hill workouts.
• On the plan, Monday is a cycling session to add some cross training.

Caloric Stats:

• Consumed: 106,430 [+4582 from June]
• Burned: 24,664 [+7,885 from June]
• YTD: C: 649,518 / B: 117,541

Races Completed:

• 7/29: The San Francisco Marathon – First Half [report]
  • Time: 1:52:37 / 8:36 pace
  • Placed:
    • Overall: 783/7386
    • Men: 588/3390
    • Age Bracket: 112/733

• YTD Race Count: 10
  • 5k: 1
  • 10k: 1
  • Half Marathon: 3
  • Other: 5

GIDDY-UP!

Training Journal – 8/2/12:

• Current plan: Half-marathon program – Recovery Week
• Today’s session: Bike ride
• Comments: I did 15.61 miles at an avg of 13.6 mph. One more day of rest for the foot. I plan to do a VERY easy run on Friday.