6 laps in Georgetown; about 5.7 miles.

Ran around big loop in Georgetown, Exuma. Loop is about 0.96 miles around and include 1 steep hill, and another hill at a gentle slope. Here are timechecks at each lap: 9:27, 18:53, 28:23, 38:08, 48:02, 57:40

7 miles in easy 1:09:

Weight 219:  A little chilly this morning at 40 degrees, but ran in shorts anyway.  The objective today was just to run a nice consistent pace throughout. Tomorrow I may do another 7 and then 13 on Friday…why 27 miles in 3 days? Well, just trying to cram my miles in before we go on vacation.

 

Run Analysis:

7 Miles in 1:09:38 at 9:57 in per mile and 6.03 mph; out and back splits 34:57 out and 34:41 back…nice and even; mile by mile (9:43, 10:14, 10:03, 9:54, 9:19, 10:30, 10:10).

5 miles in 43:58

Tell the chef to stay home ‘cause I’m COOKIN’!!!!   I am very happy with this run and it looks like my new GT-2120s will be good to me.  My right ham and hip flexor are still out whack, but getting better and hanging in there.

 

The objective of today’s run was to do a progressive tempo where each successive miles becomes faster.  I accomplished this quite well, and felt like I had a good workout by the end of it.  I actually surprised myself since a) this wasn’t a time trial so I wasn’t really trying to run fast, and b) it has been a while since I broke 44:00 in a 5 miler.

 

RUN ANALYSIS:

5 miles in 43:58, 8:45 min per mile @ 6.82 mph; Out and back splits – 23:11, 20:47 (wow…I was blazing by my standards on the way back); mile by mile (9:28, 9:22, 8:33, 8:32, 8:03).

 

RUN HISTORY:

This is my best time this year on this route.  My PR on this route is 43:44; in November 2005.  I think if I was trying for time, I probably could have knocked a couple seconds off that today…

 

RUN PROJECTION:

According to http://www.runningforfitness.org, I should be capable of 4:15 in a marathon…so I need to do some pace runs at 9:44 (6.16 mph).

 

5 miles in 47:28 in honor of my Asics GT-2120

Ran 5 miles today as I retire my most productive and best running shoes ever…my Asics GT-2120s.  They were with me when I almost got run over by a pickup early one morning in Charlotte NC.  They were with me when I posted my best times in 7 mile and 9 mile practice runs at 1:04 and 1:22 respectively. They were with me as I posted my best time ever in the RNR Half Marathon at 2:14:04.  They were with me when I finally broke the 5 hour marathon barrier in the Richmond Marathon, then walked a mile to my car and drove home…stick shift (ouch).  They were with me today as I took a nice and easy trot for 5 miles.

So…a moment of silence please for my old ASICS GT-2120s.

I just bought 2 more pairs at amazon.com for a great price!!

RUN ANALYSIS:
5 miles in 47:28, 9:30 min per mile at 6.32 mph; Out and back route (out in 23:50, back in 23:38); mile by mile (9:43, 9:40, 9:04, 10:04, 8:55)

10.7 miles easy in 1:19:38

Just a nice easy run...rebuilding mileage in preparation for Shamrock marathon in 3 months. Felt pretty good all the way through and wasn't straining at all. For this week, I will put in about 26 miles or so with a long of 13 on Saturday.

4 miles in 34:54

Timed trial this morning...really tried to go at it, and did quite well for the first 2.5 miles, but then got winded and stopped 3 times on the way back. I think I injured my hams on the last 200 yard sprint.

RUN ANALYSIS:
4 miles in 34:54, (8:43 min/mile, 6.88 mph); out and back splits (17:20 out and 17:34 back); mile by mile (8:30, 8:50, 8:54, 8:40)

RUN HISTORY:
I think this is my first time under 35 mins for this run.

Run in downtown Norfolk

Ran with RC and MS after work. About 3 miles or so...ran from work to pagoda and back, then did 2 repeats of dominion garage from ground to top floor, alternating between slow and fast for each uphill. Jogged down slowly between repeats. Nice workout in 35 mins.

7 miles in 1:13:06

Weight 221: Ran with M.... 7 miles nice and easy, where the objective was just to get back into the swing of things. Actually, since it had been 3 weeks since I last ran, I wanted to take it slowly and do 1:17:00 or so. It turns out my legs just wanted to go a little faster...pleasanly surprised.

Okay so with 15 weeks until Shamrock, mileage needs to ramp up a bit...so 10.5 miles next week

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Haven't been running

Weigth 220...gained 2 pounds since Richmond marathon...need to start running again. 2 pound increase in weight over a 10 day period is not good; Thanksgiving is not here yet.
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Haven't run since the marathon

It has been a week now and I have not been back on the road yet. I planned on going wednesday and thursday but it just never materialized.

I laid out a 2 year plan to qualify for Boston 2010. I somehow need to chop 1:40 off my marathon time in order to make the 3:15 time...not easy to do...near impossible probably...but I have heart an am willing to try. I plan on running 4 marathons between now and then, with a 25 min improvement each time...so Shamrock will need to be a 4:30 or better marathon.

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Post run analysis

My blog address is http://tcrunning.blogspot.com

A little sore today but not too bad. REALLY chafed though because I forgot my body glide...what a dummy.

Well, this turned out to be my best marathon ever. Lots of great milestones here. With a time of 4:55:17, I broke the 5 hour barrier. I also broke the 12:00 min/mile pace barrier...heck, I broke 11:30 min/mile...my pace ended up being 11:16.

Now for the disappointment...I maintained an 11:00 pace for 20 miles, and could have finished in 4:46, but it took me 1:15 to do the last 6 miles...that is 12:30 per mile pace...I guess I expended so much energy up the lee bridge on mile 16, I just didn't have anything else by mile 20.

Overall, great marathon for me, but definitely could have been better.

Next stop...Shamrock.
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Done

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24

Last entry until finish
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23 miles

Tired gotta keep on...this could be my best marathon ever...gel
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22

Tired and sore but 4:55 within reach...gotta keep going
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Mile 19

gel
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Mile 16

Wow lee bridge windy...gel
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Half way

Just crossed half marathon mark..nice pace...a little tired tho...gel
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Mile 10

Big hill...walking a little
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Mile 8

Just passed 8 mile marker...gel and bathroom
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Mile #4

Just passed 4 mile marker...taking gel
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Just started

Race underway...hopefully done in under 5 hrs
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9 Miles in 1:22:30

Last hard run before Richmond Marathon on Saturday 11/10.  Nice run…felt really good, although I stopped a couple times on the way back.  Ran with CW who is really fast (6:30 miles) on shorter distances of 3 miles or so, but is not as fast on longer distances.  We started out with good pace of 9:20 for first mile, got to turn around point at 41:56, then I came back in 40:34 or so…I did not have my watch with me, so I may be a few seconds off, but CW finished in something like 1:23:31 (she had her watch), and I finished about a minute ahead…

 

RUN ANALYSIS:

9 miles in 1:22:30, 9:10 min/mile @ 6.55mph; Out and back splits out in 41:56 (9:19 min/mile @ 6.44mph) and back in 40:34 (9:01 min/mile @ 6.66mph)…nice negative splits…could probably have broken the 9 min barrier (total time 1:21:00) on this run if I didn’t stop.

 

 

6 miles in 58:00

Ran in CLT streets from Courtyard Marriot... click here for route. Nice hilly run in a decent time...trying to tune up for Richmond Marathon. I normally have to stop after 2 miles on this route, and then again at mile 4. Didn't stop at all! It was challenging but felt good nevertheless.

4 miles on treadmill in clt

Did 4 miles on treadmill using the hilly alpine pass setting. This was a difficult workout because I am weak on hills. Spent 46 minutes due to some walking. Will run again tomorrow...may do street running...
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18 miles in 3:11:40

Good run for me...in fact..my best run and best pace for a run of this length. Weather was perfect...I was supposed to do a full 20, but I decided to cut out 2 miles because i had to get ready for Church. So...training plan wise, I have been keeping up with my long runs, having completed a 16, 18, 20, and 18 over the past few weeks. In terms of hill work, I have definitely been lacking...I am also lacking in specific speedwork, although that is not usually a concern for me. and my core is still weak given my size.

RUN Analysis:
18 miles in 3:11:40, 10:39 min per mile at 5.63mph; Out and back splits (1:38:57, 1:32:43) NICE SPLITS...stronger on the way back...I like it. no mile by mile...but first mile was in 11:11 and last mile was in 9:40.

3 miles on treadmill in DE

Travelling again...ran 3 miles in hotel with hill workout and different pacing...good workout although could be better...the weak parts of my marathon prep are core and hills...only 3 training weeks left.
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3 miles in 28:45

I am still a little sore from the 20 miler on Sunday, so the goal here was to run just enough to loosen up a little bit. The first mile hurt, and it felt like I was barely running but then I looked at my watch and it said 9:54. I covered the next mile in 9:38, and the final mile in 9:13.

I really need to pick up on some hill work and some core work.

20 Miles in 4:06:13

Weight 218: Haven't done any running since last week's 10 miler...Ran with MS and RC...this is their last long run before MCM. I have one more 20 miler coming up in 2 weeks. Anyway, got to the turnaround point at 2:06 (took a long biology break at Hardees--6.5 mile mark). Made it back home in 2:00...struggled for the last 3 miles or so...

10 Miles in 1:42:52

I ran this in "iron man mode" with no hydration and no stops (except for turnaround point). I think I could have done this in 1:40 even because I felt very strong at the end...got to the halfway point at 50:12, then walked for a while...

5.4 miles in 55:13

Still in Charlotte...ran the same route at http://www.usatf.org/routes/view.asp?rID=170261. I improved my time from Wednesday by about a minute...I attribute this to me just knowing where i was going and running with more purpose as a result.

5.4 miles in 56:20

Ran in Charlotte at the following route http://www.usatf.org/routes/view.asp?rID=170261. Since most of my running is on flat terrain in Virginia Beach, this route was a challenge for me because it has more hills than I am used to. Overall a good run...

18 miles in 3:37:00

Longest I have run since Shamrock Marathon. Ran with CW (who did 12) and MS who came with me for the whole distance. We started in the dark and it was cool, but sometime into the run at mile 12 or so, it started to feel warm. The next 6 miles were a struggle.

Upcoming runs: I will be in Charlotte during the week, so a couple hilly 5 milers would be good. Then next week Sunday a 13 mile timed trial.

7 miles in 1:04:59...NEW PR

NEW PR!! Nice run for me...The ojective was to do it in 1:07 or so, and I was able to pull out less than 1:05. Felt strong the whole way and had a decent sprint at the end. The way I figure, this means I SHOULD be able to complete a marathon in about 4:20...so this is how I will train...there are other factors, for example, Richmond Marathon has hills...

RUN ANALYSIS:
7 Miles in 1:04:59; 9:17 min per mile, 6.46 mph; out and back splits (33:14, 31:45); mile by mile (9:38, 9:09, 9:46, 9:22, 9:04, 9:33; 8:27)

RUN HISTORY:
I did this a couple years ago in 1:05:30 so...this is a NEW PR for me at this distance!!!

7 miles in 1:10:06

Yuck.  I was trying to treat this as a timed trial, and make it in 1:07:something, but obviously failed…the weather was good, and I started out okay, but something happened during the 6^th mile and I just struggled from that point on…

 

RUN ANALYSIS:

7 miles in 1:10:06;  10:01 min/mile, 5.99 mph, out and back (out in 33:58, back in 36:08); mile by mile (9:20, 9:44, 10:08, 9:38, 9:55, 11:39, 9:42)

 

RUN HISTORY:

PR on this course is 7 miles in 1:05:30 in September 2005.   http://tcrunning.blogspot.com/2005/09/7-mile-timed-trial.html

3 miles in 31:07

Painful 3 mile run, where the objective was not to run for time, but to run just to loosen up a little after running 13 miles on Sunday, and then push mowing my yard.

I am still very sore, but got it done…otherwise, no problems with this distance.  If I am loose enough tomorrow, I may try a tempo/pace run (5 miles in 46 min) or a time trial (7 miles as fast as I can…hopefully 1:04 or less).

FW: 13 miles in 2:23:37

Weight 222. Well it has been a while since I last ran, but I had to get
back "into it in a big way, since rock and roll half is only 3 weeks
away. Had a good turnout of the group today -- there were 6 of us, with
half the group doing 9 miles and the other half doing the full 13.

Weather was nice, probably low 70's and it felt good going out. Ran
with M most of the way out with CW following close behind. Didn't feel
as good coming back though, my groin injury started acting up at the
turnaround point. By mile 10 I was struggling...but tried to keep
pace...stopped 7 times on the back. Overall, this was a decent run
considering I have not run in a while. Next run is 15 on Sat

RUN ANALYSIS:
13 miles in 2:23:37; 5.43 mph at 11:03 per mile. Out and back split:
out in 1:10:51 and back in 1:12:46. No mile by mile analysis.
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RUN HISTORY:
My best on this course is 2:03:48 In October 2005.
http://tcrunning.blogspot.com/2005/10/13-miles-in-under-204.html

Treadmill pyramid at hotel

I did a pretty decent workout this morning on the hotel treadmill. Started with 5 min warmup jog then 7.7 mph for 2 min, then 2 min rest; then 7.8, 7.9, 8.0, 8.1, 8.2, 8.3, all mph for 2 min with 2 min walking 3.1 mph rest between each step... Then rest for 4 mins to hydrate. Now for the fun part. 8.4, 8.5, 9.0, and 10.0 mph for 1 min each with 2 min 3.1 mph rest in between each step.

I was sucking wind big time, but I proved to myself that I still have a little speed in these legs. Need to work on stamina.
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9 miles in 1:33:54

Good run with M, in nice conditions. Weather was upper 60's and very nice. The run ojective was to cover the distance in an even pace in under 95 minutes, and we did it. We started out with a mid paced-effort and didn't do a walk break until the turnaround point, when we walked for 1:30 or so. Then when we started running again, we didn't stop until coming home...very nice even pace. Next 4 runs will be a series of 5 mile runs, alternating between slow and fast...

RUN ANALYSIS
9 Miles in 1:33:54, 10:26 pace per mile at average speed 5.75 mph. Out and back splits 46:55 out and 46:59 back (very even!). Mile by mile (10:39, 10:21, 10:36, 10:09, 11:25, 10:13, 10:30, 10:13, 9:48).

RUN HISTORY
I have no other 9 mile runs in my blog so no specific history. Plus this was not a time trial...

3 miles in 26:17...not bad

Good run. This was a time trial and I was actually aiming for 27:00 or so and was able to do it in a better than expected time. According to my pace calculators, this means that I should be able to run a 2:04 half marathon. My goal is 2:00 half marathon. When I can do this 3 mile time trial in 25:00 or a 7 mile time trial in 1hr, then I am ready. There are 5 training weeks to get there. Will run 9 miles tomorrow in a nice even easy pace...aiming for 90 - 95 minutes for this run.

RUN ANALYSIS:
3 miles in 26:17, average pace of 8:46 per mile at 6.85mph. Out in 13:28, back in 12:49 (7 mph on the way back...nice). Mile by mile (8:48, 9:10, 8:19) with nice fast pace on the way home.

RUN HISTORY:
Personal best ever was 22:30 a long time ago. Did 25:28 on May 8, 2006 and 24:30 on November 11, 2005

5 miles in 51:11...yuck

Not a great run...started out with a nice pace and just ran out of gas. Was aiming for a 47 or so, and was on pace when I got to the halfway point at 23:40 so I thought I was on my way...but ran out of gas...I guess either I am not capable of maintaining that pace due to lack of conditioning, or maybe my head just was not ready.

7 miles in 1:11:23

Decent run with M and JR. JR is always good to run with because of her pace discipline...very consistent throughout any run. I felt good for this run and had enough juice to sprint the last 400 yards or so.

Run Analysis:
Almost even splits 35:38 out and 35:55 back. Average pace 10:12 per mile at 5.88mph

7 miles today

Ran 7 on the usual flat course with L and M. It was a warm, still, and muggy day and by mile 3, we were all feeling tired. Anyway, the next run for me is Tuesday for 5 miles.
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3.5 miles in 37:00

On Saturday I ran a hilly course while in Silver Spring MD on vacation. Even split of 17:30 out and back. I really need to do more hill work. In Charlotte today on business...may run tonight. If not, then definitely tomorrow morning. 4 miles.

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4 miles in 38:13

Decent run, in an expected timeframe.  The pace was mid level for me (meaning I didn’t go all out, but I was putt putting either), but it was really hot and humid.  Next run will be Thursday  4 maybe 5 miles…same pace.

 

RUN ANALYSIS:

Temp 80; 4 miles in 38:13, avg pace 9:33 min/mile at 6.28mph; Out and back splits: out in 19:30 back in 18:43; mile by mile 9:43, 9:47, 9:35, 9:08.  Not bad, I came back faster than I went out.  Second mile was highest, but last mile was decent.

3 miles in 27:31

Weight 222.5.  Not a bad run, considering I have not run in about 4 weeks.  I would say that this pace was a slightly on the aggressive side, but short of all out for me in my current conditioning.   It would be nice to be able to do this run in 24:30 or so…Half Marathon is in 11 weeks., and I am aiming for 2:00:00 barrier. Using various pace calculations, I would need to be able to run a 10K in 54 mins and 10 miles in under 90 mins.   My training plan will have some time trials at these distances. Next run is Tuesday 4 miles mid paced (38 mins or so)

 

RUN ANALYSIS:

Temp 78; 3 miles in 27:31, avg pace 9:10 min/mile at 6.54mph; Out and back splits: out in 14:02 back in 13:29; mile by mile 9:30, 9:09, 8:52…good…each mile was faster.

8 days to Marathon.

I have been running once or twice per week as time permits.   Sun Feb 25, 13 miles in 2:25.  Thu Mar 1, 5 miles in 50:04; Sun Ma back r 4 16 miles in 2:55:18.  I had intended to run more than that but between work and family, I am WAAAAY out of balance…I just can’t seem to get my cycle going again…have to put limits somewhere…definitely not family, they don’t get enough of my time as it is.  SO..cut back on the 18 hour work days…get some rest and get back in balance.  Easy to say, hard to do. 7 miles tomorrow.

feeling sick

I was supposed to put in a good 3 miles on Tuesday and another 5 today, but I have been sick...cough, 102 fever, chills…hopefully I will feel well enough to put in some easy miles Thursday and Friday in preparation for long run on Sunday…we will see.

7 miles in 1:10:40

Weight 227: 7 miles out and back (out in 36:11, back in 34:39, total 1:10:40): Pacing 10:06 min mile, 5.94 mph: Mile by mile (10:35, 10:25, 10:30, 9:51, 9:49, 9:50, 9:40): Temp 37F, slight wind, ran in shorts, but 2 wicking layers on top, gloves, and head cover.  Ran with Larry who finished in 1:10:20.  Shamrock Marathon in 28 days.

 

Wow, it has been about 7 weeks or so since I have run.  Work has been keeping me too busy I guess…I get to bed too late to wake up and run in the morning…as I get older, running on 3 to 4 hours sleep doesn’t work for me anymore.  In any event, Larry called me yesterday and asked if I wanted to run.  This was the spark I needed to get off my fat butt…it is really great having a running partner.  Anyway, we started at 7:05am and kept together nonstop until the last half mile, when I stopped and walked for a little…the pace got to me.  However, considering this was my first run in a while, this was a pretty good effort for me.

 

I will need to do some hill repeats and speed intervals over the next 4 weeks to get in better shape for the marathon.  I was hoping to do 4:30, however, it looks like my best effort may be a 5:00 right now…we will see how I do over the upcoming weeks.