6 hill repeats

Ran up trashmore times with 3 minutes jog/walk in between. I felt the burn and it was a good workout...Maybe when I do these next week, I will try to increase the number of hill charges and lessen the time between reps.

8 miles in 1:31:22

Did 8.2 miles in 1:31:22. The goal was just to cover the distance without worrying too much about time. No run analysis.

5 miles in 54:12

5 in 54:12. Not a good run at all. Started okay, but fizzled in the end. 24:12 out, but 30:00 back. Weather wasn't so bad in the 70s, but it was humid and I did not take any water. Just an off day I guess.

5 miles in 44:48

5 miles in 44:48, which is my fastest 5 miles this year. My PR is 43:something done in November 2005. The weather was perfect with mid 60s and light winds.
Run Analysis: out in 22:53, back in 21:55, mile by mile (9:25, 9:18, 9:03, 9:06, 8:58); Average pace 8:58 min per mile, 6.7 mph.

3 miles in 25:28

3 miles in 25:28.  This is my fastest time in this distance so far this year.  I did 24:30 on November 11 last year. Well, at least I broke 26:00, which is something I have been trying to do all year so far, and just was not able to.  Weather was cool with some wind gusts.

Run Analysis:

3 miles in 25:28, out in 13:02 and back in 12:26; average pace 8:29 min/mile (7.07 mph) Mile by mile (8:36, 8:46, 8:07).

10K in 57:58

Weight 220: Finish the Chesapeake Bay 10K in 57:58. This isn’t too bad, since it translates to a 9:21 min/mile pace. The weather started nice and cool at am race time, but it got warm very soon after that. I ran through the rest-stops covering the first mile in 9:45, second mile in 19:05 (9:20 min pare-,and 5k in 29:33.

3 miles in 27:29

3 miles out in 13:23 and back in 14:06, last mile in 8:06.  The purpose of the run was just to do some speed intervals with slow jogging breaks in between. Weather was good in the low seventies, light breeze.  My legs felt a little sore at first, but after I got into it, my legs felt better.  Feeling good now.  10K race on Saturday in the Ocean view area…hmmm…maybe I will do a couple miles of power walking before then…just to keep the legs active…