7 mile timed trial in 1:05:30

Nice balanced 7 mile time trial…33:00 out, 32:30 back, 1:05:30 total (mile by mile breakdown: 9:10, 9:43, 9:15, 9:38, 9:20, 9:25, 8:59).  This is a new PR for me at this distance.  My previous PR was 1:09:30 on 12/28/03 !!!.  I did this run non-stop with no hydration.  Temp was mid 70s and breezy.  Felt good the whole way, and have enough "juice" to sprint the last 100 yards or so, but didn't.  So how am I trending against my desired marathon time of 4:20:00?  Let's see…if I plug my 7 mile run of 1:05:30 into the website…it predicts 4:26:29 marathon time…okay, so I have a little work to do in the next 30 days…I need to bring my 7 mile time down to 1:03:50…I figure I have 2 or 3 more of these time trials to do…hopefully I can beat this goal.

So disappointed...I was supposed to do 20 miles this past weekend (Sunday) but had to cancel at the last minute; had some project work I needed to do...hmmm, it seems I am losing life balance...recently, i have allowed work to cut into time I normally spend on my well-being...need to watch it. Anyway, will do a few miles either tonight or tomorrow morning.

5 Miles today

5 Miles, 82 degrees with no wind. 23:54 going out, 24:30 coming back, 48:24 total. Objective was to have a balanced run at a consistent pace. No hyrdration used. Felt okay until the last 2 miles where I found myself struggling to keep going.

Weight 217: Ran 3 miles this morning (26:25, 13:45 out, 12:40 back, last mile 8:09). Wanted to treat this like a timed trial and break 25:00 but started too fast. Did 22 minutes of activity on Tuesday. 15 minutes of cycling and 7:25 mile on treadmill. Still feel a little something in my knee.

Active this week

Wednesday: Weight 217. 7miles (36:20 out, 36:11 back, 1:12:31 total, 10:23 pace per mile).  Objective of the run was to keep a consistent pace throughout non stop.  I did not hydrate during this run.  Felt a little sore afterwards in the left hip/groin area…not sure why.  Rested on Thursday and took an Advil…feel much better today.  Anyway, that is 12 miles so far this week. Will do 3 more today, and hopefully find 3 hours of time to fit 13 – 16 miles in…will be hard to find time since I will be traveling to ATL at 5am Sunday morning…I also have to see what happens with the hip (need new shoes?)…we will see.

Great 5 mile Run in 43:59

Weight 217: Set a new PR in 5 mile timed trial…43:59 (8:48 pace, 22:47 out, 21:12 back). Cool day (hi 60s, little windy). Here is the mile by mile breakdown…9:32, 9:05, 9:03, 9:00, 8:19. the objective of the run was to run an even 45:00 (9:00 pace). After the 9:32 mile to get started, I got a little worried, so I picked up the pace a little, and maintained that pace until the last mile where I picked it up some more. I feel best when I run like this…start slowly, and then pickup speed gradually until I am near sprinting at the end (last half mile was in 3:20 !!). Okay, so what does this prove? Well, according to the formula at http://runningforfitness.org/calc/rp.php?metres=8045&hr=0&min=43&sec=59&age=35&gender=M&Submit=Calculate I have the ability to do a 4:15:00 marathon, which is right about where I would like to be. So, I have the speed. Now I need the strength and endurance. So that means hill workouts for strength, and increasing long runs for endurance. Will throw more timed trials in on alternating weeks with long runs to make sure I maintain speed ability.

Okay, so i didn't do the running afterall...i did mow though (doesn't that count for something)? anyway, I will run either tomorrow or Monday for 5 to 7 miles. Want to end the week next week with a 16 mile run to Birdneck

51 days to Marine Corp Marathon.
Weight 218. I have not run at all since half marathon. Feel a little...off. Anyway, I will mow today (4 miles power walking) and then run 4 or so tomorrow. Sunday will be a run of 7 miles or so. object of that run will be to maintain a sub- 10 min pace (34 min out, 34 min back). Now, strategy for marathon...if you take my current time for a 1 mile run (7:15) and plug it into http://www.runningforfitness.org/calc/rp.php?metres=1609&hr=&min=7&sec=15&age=35&gender=M&Submit=Calculate I am theorhetically capable of a 3:51:00 marathon. However, plug my half marathon time rounded up to 2:17:00, http://www.runningforfitness.org/calc/rp.php?metres=21100&hr=2&min=17&sec=0&age=35&gender=M&Submit=Calculate and I am capable of a 4:46... Well, it is time for me to set a time and train accordingly...so I am going to split the difference between the two extremes and aim for 4:20. So my speedwork and hill work will be done with that pace (9:55 per mile). Wow.

Did half Marathon in 2:16:49...okay, so it isn't 2:00, and it isn't my PR for a half marathon (2:11:34 Norfolk half, February 2005)...but it is the best I have ever done in this event, or at this distance during any summer. My previous best performance in this event was 2:29 in 2003.