Michael Womelsdorf Content Library

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More topless males than your body has room for!

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Through the years...

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4.46 miles from the current place to the shopping area on Union Deposit Rd. Rolling Hills. :)
Total for week: 22.76
Total for month: 35.18
Total for year: 369.01

12.17 miles throughout SE Colonial Park.
Total for week: 12.17
Total for month: 41.68
Total for year: 722.45

Divine Providence, 5.5 miles.

8 miles...home to Loyalsock Sheetz and back.

1.2 miles...needed a mile run in for the indoor mile series with a 2 lap warm-up. Time was 7:03, but I'm injured so that's good still.
Total for week: 7.7
Total for month: 53.95
Total for year: 208.61

1.2 miles...needed a mile run in for the indoor mile series with a 2 lap warm-up. Time was 7:03, but I'm injured so that's good still.
Total for week: 7.7
Total for month: 53.95
Total for year: 208.61

4 miles around the track at the Y.
Total for week: 22.26
Total for month: 65.88
Total for year: 65.88

2.06 miles on the treadmill in 15:03. Commitment 2009 begins!
Total for week: 21.31
Total for month: 7.81
Total for year: 7.81

4 miles, flat and easy. OUTSIDE for the second straight day!
Total for week: 42.67
Total for month: 113.56
Total for year: 113.56

2.4 miles on the treadmill in about 15 minutes.
Total for week: 28.30
Total for month: 41.41
Total for year: 41.41

4.75 + 1.03 = 5.78. Lunch + 1 mile slog to work today.
Total for week: 24.19
Total for month: 48.17
Total for year: 257.88

5.38 miles...SE Colonial Park. Finally had some time to run this week, despite having long-distance walks.
Total for week: 5.38
Total for month: 83.47
Total for year: 528.60

~3 miles, easy. Felt like nothing happened to me. :)

3 mile slow run

8.1 miles...home to Aldi/Wal-mart and back. Hot outside. :(
Total for week: 8.1
Total for month: 104.89
Total for year: 438.72

Divine Providence 5.5 miles. Early evening.

South Williamsport Dike, 6-ish miles.

800s around Brandon Park...did 5 and avg.'d about 3:01 for all 5. Times were 2:55, 2:57, 3:02, 3:08, 3:02

4 miles with the stomach flu. Ran real slow that day, even though it was nice out.

4 miles, easy and mostly flat.
Total for week: 19.75
Total for month: 19.75
Total for year: 174.36

1.1 miles...light jog. Minor pain, but still injured and should not run.
Total for week: 1.1
Total for month: 55.05
Total for year: 209.71

11.5 miles, 4 mile dike run + 7.5 mile Super Bridge-to-Bridge. Ran at a lsd pace.
Total for week: 11.5
Total for month: 55.12
Total for year: 55.12

4 miles with the older group. Took it easy.
Total for week: 15.89
Total for month: 86.78
Total for year: 86.78

4 + 1.08 + 1 + .7 = 6.78
Total for week: 9.88
Total for month: 125.44
Total for year: 125.44

4 mile recovery run ymca/south dike/ymca
Total for week: 14.6
Total for month: 27.71
Total for year: 27.71

5.36 + 5.25 + 2.77 = 13.48 (downtown H-burg and back, plus light jog home from work)
Total for week: 13.48
Total for month: 36.21
Total for year: 646.12

3.59 miles, including 2.25 miles around the track. Just did 9 laps non-stop with the last lap a test to see how far I could sprint before slogging...300 meters.
Total for week: 3.59
Total for month: 58.00
Total for year: 667.11

4.46 miles through SE Colonial Park...tried to pull off two fast points of the run for preparing of the Harrisburg Mile.
Total for week: 4.46
Total for month: 17.91
Total for year: 628.18

4.46 miles through SE Colonial Park.
Total for week: 15.36
Total for month: 4.46
Total for year: 543.96

1.5 miles. Still have minor pain in my foot. Oh well, we're healing...because it doesn't hurt as much.
Total for week: 1.5
Total for month: 1.5
Total for year: 211.21

4 miles with the usual running group. Ran okay, tried to push it near the end and my speed is just not as fast as it used to be. :-/
Total for week: 4.0
Total for month: 27.98
Total for year: 237.69

3/10ths of a mile hill sprints X 4 with jogging loops of .87 X 6 = 5.22 + .12 (.06 of a mile one way from the house to the loops) = 5.34
Total for week: 5.34
Total for month: 40.43
Total for year: 486.76

SE Colonial Park, 5.36 miles. Stiff calves, but loosen up as run continued and felt great.
Total for week: 5.36
Total for month: 70.33
Total for year: 515.66

8.5 miles...to school & Wildwood Cemetery loop.

5k run @ Williamsport Hospital. PR'd with a time of 19:14 and 4th overall.

8 miles...almost broke my ankle, but hey I'm still hobbling. Damn curbstop. Loyalsock Sheetz and back.

5 X 800s. Averaged 3:07, with an anomaly of 2:53 on the 3rd one.

13.1 miles from Colonial Park to Middletown and running a 5k race. Very pleased with results.
Total for week: 34.82
Total for month: 70.00
Total for year: 403.83

4.83 miles....dunno what was with me, but I pushed hard the first 2 miles and lollygagged the rest in the hot darkness.
Total for week: 26.79
Total for month: 96.79
Total for year: 430.62

Night-Flight 5k...think it was over the distance a little bit, but did a 23:57 to finish 9th overall. Always gotta do a first, like running in jammies.
Total for week: 38.92
Total for month: 12.42
Total for year: 346.25

Crosscutters game...4 miles-ish.

Ran from home to Bowman Field and back, because of a baseball game. 4-ish miles total. Had the usual baseball beer...hmm-mmm.

Duboistown Watershed (raccoon trial), 6.6 miles easy...& Divine Providence, 5.5 miles tempo.

2 miles on the treadmill at the Y. 13:44. Started comfortable at 8.5 and moved on up to 9.7 on flat grade.

4.1 miles, easy with hills.

Supposed to do 16 miles, but foot hurt 3.5 miles in and completed 7 total, before walking about 4 miles home.
Total for week: 43.75
Total for month: 43.75
Total for year: 198.41

2.21 miles around indoor track, for a 15 minute tempo, which included a one minute warm-up/cool-down each at the A-town Y.
Total for week: 30.51
Total for month: 43.62
Total for year: 43:62

5.01 miles on the treadmill in 35 minutes. Not going to mess with negative degrees out there.
Total for week: 27.27
Total for month: 70.89
Total for year: 70.89

2 miles on treadmill in 15 minutes...easy pace.
Total for week: 44.67
Total for month: 115.56
Total for year: 115.56

5.3 miles in ~39 minutes. Guess you could say that was a tempo. Out and back on Grampian.
Total for week: 26.61
Total for month: 13.11
Total for year: 13.11
Commitment '09 goes on!

14.5 miles throughout Garden View, DuBoistown, South Williamsport, and Williamsport.
Total for week: 38.95
Total for month: 154.61
Total for year: 154.61

Hocker Park & back...6.45 to get there, 7.00 back = 13.45 miles. Plus, also hiked 4.5 miles on Boyd's Big Tree Conservancy. Real cool!!
Total for week: 25.65
Total for month: 13.45
Total for year: 623.72

4.2 miles to Wal-Mart. Did okay...got some wicked poison ivy on the way back.
Total for week: 24.82
Total for month: 78.69
Total for year: 597.87

5k race...18:38 for a new PR and got 3rd in age. Could've went way faster, but I felt like I was going too easy.
Total for week: 44.48
Total for month: 92.65
Total for year: 302.36

10 miles in a road race. Did okay and went at pace, rather than compete for fear of reaggravating injury. Well left foot acted good today, just could not compete...especially the unseasonably warm weather to have a time of 1:16:50. Still finished in the top third of the field.
Total for week: 23.98
Total for month: 23.98
Total for year: 233.69

5.93 + 3.10 + 4.75 = 13.78
Total for week: 29.88
Total for month: 64.97
Total for year: 510.30

5.63 + 5 mile race = 10.63.
Total for week: 26.34
Total for month: 10.63
Total for year: 456.96

5k race at Northampton Community College.
Total for week: 12.92
Total for month: 77.89
Total for year: 523.22

10k race in Loyalsock Township. 44:08.
Total for week: 24.46
Total for month: 35.09
Total for year: 481.42

5.3 miles...easy pace. Thought about stuff a lot. Apparently it was like 10 minute pace when I finished which shocked me, but hey...I didn't walk and it was fun.

1.55 miles on the treadmill for about 10 minutes...got bored.

2.5 mile slow run

Ran Divine Providence and 1 mile in the rain.

5.8 miles, tempo to Bruce Henry Park and back. Similar to Divine Providence run, just a little further.

10.62 miles through east of Harrisburg. Lots of rolling hills.
Total for week: 10.62
Total for month: 45.80
Total for year: 379.63

Rivertowns Half-Marathon in Danville to Bloomsburg, PA. 1:37:42...battled with a cold, but finished okay. 3rd in age and loved the course.
Total for week: 13.1
Total for month: 25.52
Total for year: 359.35

12.5 miles, Hilly north of Williamsport, lots of ups and downs. Took it easy and started to struggle the last 2 miles.

Bridge-to-Bridge, 4.6 miles.

9.73 miles through the Linglestown/Colonial Park area...including a 6k race in the run!
Total for week: 9.73
Total for month: 9.73
Total for year: 690.50

Ran with Williamsport area regulars...12.28 miles in 1:40, felt strong on the uphills, though had a potty stop.

so yeah, I have not kept up the last two weeks. Let's just say I don't care anymore and try to keep up next year. I'm on pace for 1200-1300 miles this year and I'm happy for that. Thanks for trying to keep updates. 8-)

3.5 miles...easy, scoping out the Labor Day 5k course.

9.5 miles in ~1:20, mostly flat with hills halfway through. Got dehydrated about 8 miles in.

9.4 + 1.35 + 5 = 15.75
Total for week: 15.75
Total for month: 15.75
Total for year: 170.36

6.5 miles in race...let's just say that I'm still injured and not allowed to run.
Total for week: 6.5
Total for month: 52.75
Total for year: 207.41

2.5 miles in a slow pace for the race today. Rest is going to happen until further notice.
Total for week: 2.5
Total for month: 46.25
Total for year: 200.91

11.89 miles with warm-up/cool down and a 1.5 mile tempo through the snow (~1 inch) and minor hills of Loyalsock.
Total for week: 11.89
Total for month: 82.78
Total for year: 82.78

5k race today. New PR!!! 18:47.
Total for week: 3.1
Total for month: 118.66
Total for year: 118.66

10.6 miles in ~1:30, which I'll take. Brandon Park-Sylvan Dell loop
Total for week: 10.6
Total for month: 23.71
Total for year: 23.71

11.02 miles throughout SE Colonial Park
Total for week: 11.02
Total for month: 49.03
Total for year: 658.14

A Tale of Two Runs (new mapmyrun entry). 12.15 miles, easy (3 miles) medium (4 miles) easy/medium (last 5 miles).

8.28 miles through SE Colonial Park, got dehydrated halfway through, but did a good time.
Total for week: 8.28
Total for month: 43.09
Total of year: 562.49

10.58 miles throughout SE Colonial Park...night running on the longest day of the year!
Total for week: 10.58
Total for month: 64.43
Total for year: 583.83

4.12 miles when I wanted to do 8...damn hunger took control. Walked the last two miles in SE Colonial Park.
Total for week: 28.94
Total for month: 82.81
Total for year: 601.99

9.13 miles in the heat. Not my best run, but not the worst either.
Total for week: 9.13
Total for month: 24.97
Total for year: 554.37

20.85 miles in under 3 hours, not too bad considering I was not going fast in the first place. Met the distance with minimal pain and I am quite happy for that.
Total for week: 20.85
Total for month: 69.02
Total for year: 278.73

26.2 miles in Southern New Jersey. PR'd in the marathon under misty conditions at the start (had to run w/o glasses), but got sunny and warm by mile 19. Best time by 8 minutes.
Total for week: 26.3 (warm-ed another 1/10th of a mile)
Total for month: 124.12
Total for year: 333.83

2.95 + 3.73 + 2.95 = 9.63
Total for week: 9.63
Total for month: 20.26
Total for year: 466.59

6.9 + 4 = 10.9 miles
Total for week: 10.90
Total for month: 94.37
Total for year: 539.50

5.85 miles, w/hills. Tempo on the hill portion, but easy with everything else, due to being sick still.

10.5 miles...1.5 hours, with two breaks...easy/tempo pace. Felt okay. Felt like doing three half-mile loops near Montoursville.

10 miles...easy/tempo pace, still sick, but the pacing is almost normal again. :)

22 miles...12 in the morning and 10 in the evening. First 10 were great, the last 12 were tough, but did the distance.

Attempted to run 18 miles...only ran 14 or so, walked 4...because it was hot & humid. Took a long time, but it was an "off day," whatever.

18-ish miles from Middletown, PA to near Bainesbridge, PA. Hot.

Ran the Harrisburg Half and 5-ish miles with the XC team. 18-ish miles total. Almost PR'd in the Harrisburg Half (just a little too warm for my taste and pushed it just a tad too early) and had some loose bowel movements for the 5-ish mile run, where I had to make a Sheetz stop.

3.6 miles out and back and at night!
Total for week: 21.72
Total for month: 56.90
Total for year: 390.73

4.72 + 1.5 = 6.22. Brandon Park to Divine Providence, plus a 1.5 mile warm up.
Total for week: 35.62
Total for month: 9.32
Total for year: 343.15

5.41 miles with 2 stops in the area...tempo pace at times.
Total for week: 21.96
Total for month: 91.96
Total for year: 425.79

Divine Providence and back 5.5 miles.

10.4 miles to Greeny's house and back.
Total for week: 29.51
Total for month: 29.51
Total for year: 710.28

Divine Providence, 5.5 miles.

5.5 miles, through the hills just north of Williamsport/Montoursville. Pushed on two, steep hills and lollygagged on the downs, because that's how I roll...literally.

5.3 miles...easy going out, tempo going back. 44 minutes. Quite pleased after not running since Saturday.

2.05 miles on the treadmill in 15 minutes.
Total for week: 36.75
Total for month: 36.75
Total for year: 191.41

5.75 miles in 50 minutes. Felt like going on Freedom Rd.
Total for week: 19.25
Total for month: 5.75
Total for year: 5.75

4.85 miles in 42 minutes. Hills.
Total for week: 29.74
Total for month: 100.63
Total for year: 100.63

7.48 + 1.45 = 8.93 from yesterday + 4.85 = 13.78 miles.
Total for week: 38.67
Total for month: 109.56
Total for year: 109.56

4.9 miles with hills. taking off tomorrow, to prepare for about a 15 mile run.

4.9 miles with hills. taking off tomorrow, to prepare for about a 15 mile run.
Total for week: 24.45
Total for month: 140.11
Total for year: 140.11

Recovery day, easy w/hills from the Y to Packer St. Hill. 5.45 miles total.
Total for week: 25.90
Total for month: 39.01
Total for year: 39.01

5.38 miles reversing through SE Colonial Park. Fell down about halfway...left both hands and right knee bloody. Fine though.
Total for week: 16.40
Total for month: 54.41
Total for year: 663.52

Ran Divine Providence and back. 5.5 miles, easy.

5.38 miles throughout SE Colonial Park.
Total for week: 17.25
Total for month: 69.66
Total for year: 680.77

Divine Providence and back. Did a consistent, pacing-type run...not too hard, but not too easy as well. 5.5 miles.

4.46 miles thru SE Colonial Park.
Total for week: 8.92
Total for month: 22.73
Total for year: 632.64

4.46 miles thru SE Colonial Park. Felt like crap, but finished.
Total for week: 18.97
Total for month: 34.81
Total for year: 564.21

5.38 miles through SE Colonial Park...went slow and consistent, tired...but felt great.
Total for week: 19.04
Total for month: 53.85
Total for year: 573.25

4.46 miles throughout SE Colonial Park...tired.
Total for week: 20.42
Total for month: 74.27
Total for year: 593.67

5.38 Miles in SE Colonial Park...such a beautiful run.
Total for week: 26.74
Total for month: 15.84
Total for year: 555.24

15.13 miles in 1:56...which I am surprised. This was going at race pace somewhat, but went out too fast. Good run though.
Total for week: 41.38
Total for month: 89.55
Total for year: 299.26

7 miles flat, Super Bridge-to-Bridge. Did it under an hour, but did feel minor pain. Nothing serious or worse to the injury, which is good.
Total for the week: 13.98
Total for the month: 13.98
Total for the year: 223.69

5.38 miles throughout SE Colonial Park...this time at night w/fog and tripped and skinned myself a little bit on my left shin. Tired, so ran slowly.
Total for week: 16.10
Total for month: 51.19
Total for year: 496.52

8.63 miles thru Colonial Park.
Total for week: 18.26
Total for month: 28.89
Total for year: 475.22

3 miles...home to greenwood's and back. 10 pm and 1am.

3 X 800s, 2:53, 3:01, 3:10. Felt chilly.

6.9 miles...Montoursville bike path to just west of the airport, out and back tempo. Felt very strong.

~4 miles to and from Bowman Field to see Sarah Palin. Took it easy.

Sprint to the New Hilltop Sub Shop from the YMCA and back. About 2 miles.

Williamsport Dike run for an hour. Felt great going out, dehyrdated on the way back ruined the pacing.

6x800s around Central Dauphin's track. Includes ~1.0 mile warm-up/cool down. Also did 5.38 miles throughout SE Colonial Park that evening.
Total for week: 19.11
Total for month: 19.11
Total for year: 699.88

8.3 miles, Divine Providence to Kenmar and back. Humid, wanted to run to Elite Feet, but it rained. Waited until there was enough time to go out for this run.

11 miles...Round & Round Hill Rd course. A lot of fun.
Total for week: 30.75
Total for month: 30.75
Total for year: 185.36

2.2 miles on a treadmill in 15 minutes. Speed workout tomorrow.
Total for week: 13.7
Total for month: 57.32
Total for year: 57.32

5 miles around the track. Cold outside today. Sprints tomorrow.
Total for week: 20.89
Total for month: 91.78
Total for year: 91.78

5.17 miles, mostly flat. Struggled first 3 miles, before I found a groove.
Total for week: 15.05
Total for month: 130.61
Total for year: 130.61

1.85 miles on the treadmill with an XC program, which was quite challenging. First 5 minutes @ 8.5, then 7.0 for two minutes, and finally 7.5 for most of the last 8 minutes.
Total for week: 16.45
Total for month: 29.56
Total for year: 29.56

8.28 miles throughout SE Colonial Park...faded about halfway through, but felt ok.
Total for week: 11.87
Total for month: 64.28
Total for year: 675.39

Divine Providence and back...easy out, tempo back. 5.5 miles.

5.38 miles through SE Colonial Park...was doing great until about 4-miles in I got dehydrated like usual. Aargh.
Total for week: 13.66
Total for month: 48.47
Total for year: 567.87

5.38 miles through SE Colonial Park. Would have been real fast (since I was not dehydrated) if it wasn't for my left shoe being untied twice.
Total for week: 15.96
Total for month: 69.81
Total for year: 589.21

8.28 miles through SE Colonial Park. Due to a thunderstorm passing earlier the humidity disappeared and performed a strong run.
Total for week: 12.40
Total for month: 91.09
Total for year: 610.27

5.38 miles SE Colonial Park...went backwards tonight and performed better than normal. May me the normal way soon.
Total for week: 14.51
Total for month: 30.35
Total for year: 559.75

5.4 miles in 42 minutes. :) Consistent pace throughout with a few hills.
Total for week: 26.25
Total for month: 74.42
Total for year: 284.13

2.64+1.6+1.24 = 5.48 YMCA to step and back. With two little detours.
Total for week: 6.98
Total for month: 6.98
Total for year: 216.69

5.38 miles throughout SE Colonial Park.
Total for week: 10.72
Total for month: 45.81
Total for year: 491.14

~2.5 miles. Ran 1-ish mile to the Y, .5 mile to Lyco, and 1-ish mile back home. Didn't cough as bad, even though it was freezing as all hell.

9.5 miles...South Williamsport Dike. Struggled on the way back with wind.

4.6 miles...ran with the xc team and first time running with no heel pad for over a month! Cold, but felt great running. BQ is going to be close!

8 miles, ~53:30...nice day minimal sunshine.

8.5 miles...~1:08, easy pace. A little hilly, but whatever...had fun.

5k around the YMCA track. Took it easy for the most part.
Total for week: 29.4
Total for month: 127.22
Total for year: 336.93

7.5 miles small, rolling hills from Colonial Park to 63rd & Derry in Southeast Harrisburg. Out & back.
Total for week: 18.12
Total for month: 53.30
Total for year: 387.13

16.55 miles from Colonial Park to Italian Lake to Allison Hill and back to Colonial Park. Tough.
Total for week: 16.55
Total for month: 86.55
Total for year: 420.38

3.82 + 2.79 around the Progress area = 7.61
Total for week: 15.71
Total for month: 112.50
Total for year: 446.33

5.2 miles through South Williamsport.

Divine Providence, 5.5 miles...late at night, took it easy.

3.5 miles, hills through the Vallamont section of Williamsport. Biked to Elite Feet to buy new running shoes for the fall...Saucony Pro Grid Triumph 4.

6 X 800 around the track. Plus 1 mile warm-up/cool-down = 4 miles
Total for week: 34.75
Total for month: 34.75
Total for year: 189.36

Yasso 800s. 7 x 800 = 5600 + 1.1 mile warm up/cool down.
Total for day = 4.56
Total for week: 18.26
Total for month: 61.88
Total for year: 61.88

Yasso 800s, 6 X 800, plus 1 mile warm up/cool down.
Total for day: 4 miles
Total for week: 24.89
Total for month: 95.78
Total for year: 95.78

7 X 800 sprints...did terrible, but meh. 4.5 miles total, including 1 mile warm up/cool down
Total for week: 19.55
Total for month: 135.11
Total for year: 135.11

Yasso 800s, 6 X 800 with walking (reward for completing each one), plus .5 mile warm up/cool down. Total: 4.0 miles.
Total for week: 20.45
Total for month: 33.56
Total for year: 33.56

1.00 mile for the Harrisburg Mile
Total for week: 14.48
Total for month: 37.21
Total for year: 647.12

6.00 miles in the night from Colonial Park to Linglestown & back.
Total for week: 21.36
Total for month: 10.46
Total for year: 549.96

14.41 miles with heavy winds (15-20 mph, gusts ~25), mostly flat route with a few short hills.
Total for week: 18.41
Total for month: 42.39
Total for year: 252.10

5.17 miles easy through eastern Williamsport.
Total for week: 5.17
Total for month: 97.82
Total for year: 307.53

4.46 miles in the dark! Felt really good, despite lack of sleep and trepidation applied in the run.
Total for week: 9.82
Total for month: 74.79
Total for year: 520.12

4.46 miles in the dark! Felt really good, despite lack of sleep and trepidation applied in the run.
Total for week: 9.82
Total for month: 74.79
Total for year: 520.12

2.5 miles. 1 mile on a treadmill, under 8 minutes. 1.5 miles from the college to home, easy pace. Damn cough.

5.3 miles, easy/tempo pace to test how to pace for Sunday.

5.3 miles, 42 minutes...fast going out, slow on the way back.

~6 miles....Bridge to Bridge, started from the house. Strong west winds, so took it easy.

Divine Providence...sub 40 in 5.3 miles.

2x up high school hill & 20:00 cool down. About 4-miles total for the run.

Divine Providence and back. Tempo'd pace.