7 miles in 1:06:12

Weight 220.5, 7 miles in 1:06:12. Felt good, although weather was a little chilly in the 50s with20 mph gusts. Ran with Larry and Jennifer and Robert. Larry led the pace the whole way and finished strong in 1:03:something. I tried to keep up with him but I couldn't. He ran strong today. I felt okay...very slight cramping on right leg...but her was just a much better runner.
Run Analysis:
7 Miles out in 33:13 and back in 32:59. Mile by mile (9:48, 9:23, 9:37, 9;25, 9:37, 9:13, 9:08), average pace was 9:27 per/min at 6.34 mph)
Next run will be Tuesday... 3 mile easy pace.

8.2 miles in 1:21:00

On Sunday did 8.2 miles in 1:21:00.  Had planned on stopping 3 times (miles 2, 4, and 6) but ended up stopping 3 extra times especially on the way back.  Once again my conditioning or lack thereof led to a slightly disappointing performance.  I was hoping for 1:18:00 or so…In fact according to the time predictor at http://www.runningforfitness.org/calc/rp.php?metres=13193.8&hr=1&min=21&sec=0&age=36&gender=M&Submit=Calculate this time extrapolates to a half marathon in 2:13, and 5 miles in 48:13…I am faster than that.

Run Analysis:

out in 40:13 and back in 40:47, speed (9:53 min/mile, 6:07 mph)), mile by mile (10:13, 9:25, 10:06, 9:16, 9:31, 10:29, 10:25, 9:55, and last 0.2 miles in 1:40)

3 miles in 26:26

3 miles in 26:26. Not such a great time, and I was actually trying for 26.
Weather was nice in the 60s, but I must have started too fast because I was
winded after the second mile mark. I am definitely out of shape. So what
now? Do some cross training on my non runnning days, and actually run
according to plan.
Run Analysis: out in 13:03 and back in 13:23; mile by mile (8:44, 8:42,
9:00); average pace (8:49 min/mile, 6.81 mph)

7 miles in 1:07:33

Weight 221: 7 miles in 1:07:33. I ran with Larry and Bryce.  My PR was 1:05:44 done last year.  I was aiming for a sub 1:09:00 time so I made it.  The pace and speed (9:39 per mile at 6.22 mph) are not bad, considering I felt quite comfortable running this pace…it felt good.   I not tired after this, and my legs (especially my knees) felt good.  The weather was good (60s) and there was a light wind. 

Run breakdown: out and back course, out in 33:50, back in 33:43. Mile by mile (10:26, 9:19, 9:23, 10:07, 9:30, 10:15, 8:33). Last half mile in 3:57.  

 

5 miles in 45:43

Weight 222: 5 miles in 45:43. My PR was 43:44 done last year.  I was aiming for a sub 46:00 time so I made it.  The pace and speed (9:09 per mile at 6.56 mph) are exactly what I need to maintain in order to make a 2 hour half marathon.  I must say that I was very tired after this effort.  The weather was good at 55 degrees, and I was running against wind gusts of 20 on the way back. 

Run breakdown: out and back course, out in 23:29, back in 22:14. Mile by mile (9:36, 9:34, 8:47, 8:53, 8:53). Last half mile in 3:53.