WEEK 5 OF SHAMROCK MARATHON TRAINING

			RUNNING LOG
DATE	DAY	DISTANCE	COURSE NAME	TIME	SHOE
1/25/2009	SUNDAY	0.00	off
	COMMENTS
1/26/2009	MONDAY	6.01	Thoma/Popular/Passaic	50:57	XT
	COMMENTS	Sunny no wind but around 20F. Wore Long John bottoms, windbreaker pants,short sleeve technical shirt,Long Sleeve-T, hat, gloves, Also tucked my MP3 player in the hat and had the ear buds drape on the outside of my ears, inside the hat.I can hear traffic and music.
1/27/2009	TUESDAY	7.58	Glen Rock Track	1:03:30	DS
	COMMENTS	goal: 7 mile total with 3x1600 @ 7:07 pace. Actual: 1.34 warm-up, 6:57, 7:05 (up hill),6:50 with ave. 4min between sets then 2 cool down. Wore thermals and short sleeve-T, hat, gloves. The track was a mess, so we ran back and forth from my friend's house.
1/28/2009	WEDNESDAY	0.00	off
	COMMENTS
1/29/2009	THURSDAY	5.52	Red Mill/GSPlaza	0:54:36	XT
	COMMENTS	Due to the extreme icey conditions I ran this course very slowly at a 9:54 average pace. The ball field/ walking path at the Garden State Plaza was more like an ice rink and I did fall there.
1/30/2009	FRIADAY	4.47	Post Office via Pehle	0:41:52	2130
	COMMENTS	Still icey, around 28F wore sweat suit long-T, hat and gloves.
1/31/2009	SATURDAY	20.05	River Drive	3:06:06	DS
	COMMENTS	Another very cold pre-dawn run. About 20 F and gust of wind between 10-20 mph. Wore three upper layers and two bottom layers, hat,gloves, tried taking raisins with me but they are hard to eat with gloves. Walked 0.3 miles torwards the end, then jogged the last .25mi.